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Emre Guclu Masterpiece

by emre
3 athletes joined

Program Description

Even if I’ve been using Candito 6 weeks for a very long time and I respect our history together, it is an extremely taxing program for experienced lifters and after some time its guaranteed to hit the plateu. This program is designed to overcome the plateu, take a chance.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 05:05
  • Last Edited
    Feb 07, 2026 10:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
13.9%
Chest
11.6%
Quadriceps
10.4%
Hamstrings
10.4%
Glutes
8.7%
Upper Back
5.8%
Lats
5.8%
Abs
4.6%
Middle Delts
4.2%
Biceps
3.7%
Adductors
2.3%
Lower Back
1%
Abductors
1%
Forearms
1%
Rear Delts
0.8%
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Barbell Row
2
1
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 8
5
Chest Fly (Machine)
2
10 reps
RPE 9
6
Dip (Bodyweight)
1
RPE 9
7
Tricep Pushdown (Cable)
2
10 reps
RPE 9
8
Lateral Raise (Cable)
2
10 reps
RPE 9
9
Bicep Curl (EZ Bar)
1
1
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7.5
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7.5
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7.5
3
Leg Press
1
-
4
Dip (Bodyweight)
2
-
5
Leg Extension
1
-
6
Pull-Up (Bodyweight)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Leg Curl
1
-
9
Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Barbell Row
2
1
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 8
5
Chest Fly (Machine)
2
10 reps
RPE 9
6
Dip (Bodyweight)
1
RPE 9
7
Tricep Pushdown (Cable)
2
10 reps
RPE 9
8
Lateral Raise (Cable)
2
10 reps
RPE 9
9
Bicep Curl (EZ Bar)
1
1
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 8
RPE 8
4
Dip (Bodyweight)
2
6 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Pull-Up (Bodyweight)
1
-
7
Leg Extension
1
-
8
Chest Fly (Machine)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Leg Curl
1
-
Week 1
1 / 1 Weeks
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@7.5
2
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@7.5
3
Leg Press
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Barbell Row
2 Sets
1 Set
8 Reps
@8
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@8
5
Chest Fly (Machine)
2 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
@9
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
8
Lateral Raise (Cable)
2 Sets
10 Reps
@9
9
Bicep Curl (EZ Bar)
1 Set
1 Set
@8
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8
@7.5
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@8
@7.5
3
Leg Press
1 Set
-
4
Dip (Bodyweight)
2 Sets
-
5
Leg Extension
1 Set
-
6
Pull-Up (Bodyweight)
1 Set
-
7
Tricep Pushdown (Cable)
1 Set
-
8
Leg Curl
1 Set
-
9
Bicep Curl (EZ Bar)
1 Set
-
Day 4
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Barbell Row
2 Sets
1 Set
8 Reps
@8
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@8
5
Chest Fly (Machine)
2 Sets
10 Reps
@9
6
Dip (Bodyweight)
1 Set
@9
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
8
Lateral Raise (Cable)
2 Sets
10 Reps
@9
9
Bicep Curl (EZ Bar)
1 Set
1 Set
@8
@10
Day 5
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Reps
3 Reps
@8
@8
4
Dip (Bodyweight)
2 Sets
6 Reps
@8
5
Leg Press
2 Sets
10 Reps
@8
6
Pull-Up (Bodyweight)
1 Set
-
7
Leg Extension
1 Set
-
8
Chest Fly (Machine)
1 Set
-
9
Tricep Pushdown (Cable)
1 Set
-
10
Leg Curl
1 Set
-