Candito Legs + Nuckols 3x bench Int

by Antton

2 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
Jul 08, 2025 08:58

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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 1

1

Squat (Barbell)

1

AMRAP

80%

2

Squat (Barbell)

5

1 mins

80%

3

Deadlift (Paused)

3

8 reps

80%

Day 1

1

Squat (Barbell)

3

4-6 reps

90%

2

Deadlift (Barbell)

2

4-6 reps

90%

Day 1

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 2

1

Bench Press (Barbell)

5

5 reps

75%

2

Lat Pulldown (Neutral Grip)

3

12 reps

RPE 8

3

Incline Bench Press (Dumbbell)

2

8 reps

RPE 8

4

Bicep Curl (EZ Bar)

2

15 reps

RPE 10

Day 2

1

Bench Press (Barbell)

4

3 reps

80%

2

Bench Press (Barbell)

3

6 reps

75%

Day 2

1

Bench Press (Barbell)

4

3 reps

85%

2

Bench Press (Barbell)

3

8 reps

75%

Day 2

1

Bench Press (Barbell)

3

2 reps

80%

2

Bench Press (Barbell)

3

5 reps

75%

Day 3

1

Squat (Barbell)

4

8 reps

70%

2

Deadlift (Barbell)

2

8 reps

70%

Day 3

1

Squat (Barbell)

1

AMRAP

85%

2

Squat (Barbell)

10

1 mins

85%

3

Deadlift (Paused)

3

8 reps

80%

Day 3

1

Squat (Barbell)

1

4-6 reps

95%

2

Deadlift (Paused)

1

8 reps

95%

Day 3

1

Squat (Barbell)

3

1-2 reps

95%

2

Deadlift (Barbell)

3

1-2 reps

95%

Day 4

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 4

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 4

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 4

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 5

1

Bench Press (Barbell)

1

AMRAP

80%

Day 5

1

Bench Press (Barbell)

1

AMRAP

80%

Day 5

1

Bench Press (Barbell)

1

AMRAP

80%

Day 5

1

Bench Press (Barbell)

1

AMRAP

80%

Day 1

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 2

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Lat Pulldown (Neutral Grip)

3 Sets

12 Reps

@8

3

Incline Bench Press (Dumbbell)

2 Sets

8 Reps

@8

4

Bicep Curl (EZ Bar)

2 Sets

15 Reps

@10

Day 3

1

Squat (Barbell)

4 Sets

8 Reps

70%

2

Deadlift (Barbell)

2 Sets

8 Reps

70%

Day 4

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 5

1

Bench Press (Barbell)

1 Set

AMRAP

80%