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!

Candito Legs + Nuckols 3x bench Int

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Hamstring Curl

if 9-11 add 2.5kg
12+ add 5kg
if less than 8 keep same

Deadlift (Paused)

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