Candito Legs + Nuckols 3x bench Int

by Antton

12 athletes joined

Program Description

Powerlifting!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2025 08:36
Last Edited
Aug 21, 2025 06:50

Summary

Unleash your leg and upper body strength with the Candito Legs + Nuckols 3x Bench Intermediate program! Over the course of 4 weeks, you'll engage in a rigorous 5-day training split that focuses on heavy barbell squats and deadlifts, complemented by targeted accessory movements to build muscle and improve your bench press. Expect to push your limits with high-intensity sets at 70-80% of your max, ensuring steady progress and gains. Perfect for those ready to elevate their lifting game in a full gym setting!

Muscle Engagement

Front

Back

MuscleSet

Chest

21.3%

Quadriceps

19.3%

Glutes

14.7%

Triceps

12.8%

Hamstrings

11.3%

Front Delts

8.5%

Adductors

5.2%

Abs

4.5%

Lower Back

2.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

3 reps

80%

Bench Press (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

3 reps

85%

Bench Press (Barbell)

8 reps

75%

Day 1

Bench Press (Barbell)

2 reps

80%

Bench Press (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

6 reps

80%

Deadlift (Barbell)

6 reps

80%

Leg Extension

12 reps

RPE 8

Hamstring Curl

12 reps

RPE 8

Day 2

Squat (Barbell)

AMRAP

80%

Squat (Barbell)

1 mins

80%

Deadlift (Paused)

8 reps

80%

Day 2

Squat (Barbell)

4-6 reps

90%

Deadlift (Barbell)

4-6 reps

90%

Day 2

Squat (Barbell)

3 reps

85%

Squat (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

95%

Deadlift (Barbell)

6 reps

85%

Day 3

Bench Press (Barbell)

6 reps

60%

Bench Press (Barbell)

4 reps

70%

Bench Press (Barbell)

3 reps

80%

Day 3

Bench Press (Barbell)

6 reps

60%

Bench Press (Barbell)

5 reps

70%

Bench Press (Barbell)

4 reps

75%

Bench Press (Barbell)

3 reps

80%

Day 3

Bench Press (Barbell)

6 reps

60%

Bench Press (Barbell)

5 reps

70%

Bench Press (Barbell)

3 reps

80%

Bench Press (Barbell)

1 reps

90%

Day 3

Bench Press (Barbell)

4 reps

60%

Bench Press (Barbell)

3 reps

70%

Bench Press (Barbell)

3 reps

75%

Bench Press (Barbell)

2 reps

80%

Day 4

Squat (Barbell)

8 reps

70%

Deadlift (Barbell)

8 reps

70%

Day 4

Squat (Barbell)

AMRAP

85%

Squat (Barbell)

1 mins

85%

Deadlift (Paused)

8 reps

80%

Day 4

Squat (Barbell)

4-6 reps

95%

Deadlift (Paused)

8 reps

95%

Day 4

Squat (Barbell)

1-2 reps

95%

Deadlift (Barbell)

1-2 reps

95%

Day 5

Bench Press (Barbell)

AMRAP

80%

Day 5

Bench Press (Barbell)

AMRAP

80%

Day 5

Bench Press (Barbell)

AMRAP

80%

Day 5

Bench Press (Barbell)

AMRAP

80%

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Day 2

Squat (Barbell)

4 Sets

6 Reps

80%

Deadlift (Barbell)

2 Sets

6 Reps

80%

Leg Extension

2 Sets

12 Reps

Hamstring Curl

2 Sets

12 Reps

Day 3

Bench Press (Barbell)

1 Set

6 Reps

60%

Bench Press (Barbell)

2 Sets

4 Reps

70%

Bench Press (Barbell)

2 Sets

3 Reps

80%

Day 4

Squat (Barbell)

4 Sets

8 Reps

70%

Deadlift (Barbell)

2 Sets

8 Reps

70%

Day 5

Bench Press (Barbell)

1 Set

AMRAP

80%