Program Description
Candito’s 6 week peaking program combined with his bench program. Designed to lead to a new PR.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJul 22, 2025 12:30
- Last EditedAug 03, 2025 03:17
Summary
Unlock your strength potential with the Candito 6 Week Peak + Bench PR program! Over the course of 7 weeks, this intensive 5-day-a-week training plan focuses on building explosive power and maximizing your bench press performance. You'll engage in a variety of compound lifts, including the barbell bench press and bent-over rows, complemented by accessory movements to enhance muscle balance and stability. Perfect for lifters looking to push their limits, this program combines strategic intensity and volume to ensure you hit new personal records. Get ready to elevate your training and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.7%
Triceps
14.1%
Front Delts
12.6%
Upper Back
9.4%
Lats
9.4%
Quadriceps
8.5%
Glutes
6.6%
Middle Delts
5.2%
Hamstrings
4.8%
Abs
4.7%
Biceps
4.2%
Adductors
2.2%
Lower Back
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
80%
2
Bench Press (Barbell)
1
3 reps
70%
3
Feet Up Bench Press
1
8 reps
RPE 9
4
Deadlift (Barbell)
1
6 reps
80%
5
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
3 reps
80%
81%
2
Bench Press (Barbell)
1
1
1 reps
3 reps
90%
75%
3
Deadlift (Barbell)
1
8 reps
75%
4
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
5
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
86%
2
Bench Press (Barbell)
1
1
1 reps
3 reps
90%
80%
3
Deadlift (Barbell)
1
3-6 reps
88%
4
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
91%
2
Deadlift (Barbell)
1
6 reps
RPE 9
3
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
5
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-7 reps
97%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
3
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
5
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
92%
82%
2
Bench Press (Barbell)
1
1
1 reps
2 reps
92%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
80%
2
Bench Press (Barbell)
1
3 reps
70%
3
Feet Up Bench Press
1
8 reps
RPE 9
4
Deadlift (Barbell)
1
6 reps
80%
5
Abdominal Exercise 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Incline Bench Press (Barbell)
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
6
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Bench Press (Paused)
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
8-10 reps
RPE 8
4
Overhead Press (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Weighted)
1
6-10 reps
RPE 8
6
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
8
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
80%
2
Feet Up Bench Press
1
12 reps
RPE 9
3
Bent Over Row (Barbell)
1
6 reps
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Pull-Up (Weighted)
1
6 reps
RPE 8
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Feet Up Bench Press
1
20 reps
RPE 10
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-7 reps
97%
2
Bent Over Row (Barbell)
1
6-8 reps
RPE 8
3
Overhead Press (Barbell)
1
6-8 reps
RPE 8
4
Pull-Up (Weighted)
1
6-8 reps
RPE 8
5
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
92%
82%
2
Bench Press (Barbell)
1
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Incline Bench Press (Barbell)
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Feet Up Bench Press
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
-
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
6
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Bench Press (Close Grip)
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
8-10 reps
RPE 8
4
Overhead Press (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Weighted)
1
6-10 reps
RPE 8
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
80%
2
Incline Bench Press (Barbell)
1
12 reps
RPE 9
3
Bent Over Row (Barbell)
1
6 reps
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Pull-Up (Weighted)
1
6 reps
RPE 8
6
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-3 reps
1-2 reps
91%
95%
2
Deadlift (Barbell)
1
1
2-3 reps
1-2 reps
91%
95%
3
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
5
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
97%
2
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
3
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
4
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
85%
78%
2
Bench Press (Barbell)
1
1
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
1
1 reps
2 reps
82%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Feet Up Bench Press
1
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
70%
2
Bench Press (Barbell)
1
3 reps
70%
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
70%
5
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
3 reps
80%
78%
2
Bench Press (Barbell)
1
3 reps
75%
3
Bench Press (Paused)
1
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
RPE 9
5
Lower Body Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
89%
2
Bench Press (Barbell)
1
3 reps
80%
3
Feet Up Bench Press
1
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
RPE 9
5
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Paused)
1
3 reps
80%
3
Incline Bench Press (Barbell)
1
20 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
5
Overhead Press (Barbell)
1
8-12 reps
RPE 8
6
Pull-Up (Weighted)
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
87%
87%
2
Bent Over Row (Barbell)
1
6-8 reps
RPE 8
3
Overhead Press (Barbell)
1
6-8 reps
RPE 8
4
Pull-Up (Weighted)
1
6-8 reps
RPE 8
5
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
75%
2
Bench Press (Barbell)
1
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
70%
2
Bench Press (Barbell)
1
3 reps
70%
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
70%
5
Oblique Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
-
2
Feet Up Bench Press
1
3 reps
RPE 9
3
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
4
Overhead Press (Barbell)
1
8-12 reps
RPE 8
5
Pull-Up (Weighted)
1
8-12 reps
RPE 8
6
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Bench Press (Close Grip)
1
3 reps
RPE 9
3
Bent Over Row (Barbell)
1
8-10 reps
RPE 8
4
Overhead Press (Barbell)
1
6-10 reps
RPE 8
5
Pull-Up (Weighted)
1
6-10 reps
RPE 8
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
80%
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
6 reps
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Pull-Up (Weighted)
1
6 reps
RPE 8
6
Upper Pull Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 1
1
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 7 Weeks
Day 5
1
Bench Press (Barbell)1 Set
2 Sets
3 Reps
3 Reps
70%
-
2
Feet Up Bench Press3 Sets
3 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Push Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 1
1
Squat (Barbell)4 Sets
6 Reps
80%
2
Bench Press (Barbell)3 Sets
3 Reps
70%
3
Feet Up Bench Press3 Sets
8 Reps
@9
4
Deadlift (Barbell)2 Sets
6 Reps
80%
5
Lower Body Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Abdominal Exercise 12 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 4
1
Squat (Barbell)4 Sets
8 Reps
70%
2
Bench Press (Barbell)3 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)3 Sets
3 Reps
@9
4
Deadlift (Barbell)2 Sets
8 Reps
70%
5
Lower Body Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Oblique Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)3 Sets
3 Reps
70%
2
Incline Bench Press (Barbell)3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Push Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)3 Sets
3 Reps
70%
2
Feet Up Bench Press3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
-
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Push Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10