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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Barbell)
5
1 mins
80%
3
Deadlift (Paused)
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Deadlift (Barbell)
2
4-6 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
1
3 reps
90%
3
Squat (Barbell)
1
3 reps
95%
4
Deadlift (Barbell)
2
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
60%
2
Bench Press (Barbell)
2
4 reps
70%
3
Bench Press (Barbell)
2
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
60%
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
2
4 reps
75%
4
Bench Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
60%
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Barbell)
2
3 reps
80%
4
Bench Press (Barbell)
2
1 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
60%
2
Bench Press (Barbell)
1
3 reps
70%
3
Bench Press (Barbell)
2
3 reps
75%
4
Bench Press (Barbell)
2
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
10
1 mins
85%
3
Deadlift (Paused)
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
95%
2
Deadlift (Paused)
1
8 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Deadlift (Barbell)
3
1-2 reps
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
2 Sets
12 Reps
@8
4
Hamstring Curl
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
6 Reps
60%
2
Bench Press (Barbell)
2 Sets
4 Reps
70%
3
Bench Press (Barbell)
2 Sets
3 Reps
80%
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%