Program Description
To gain strength
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 01, 2025 02:24
- Last EditedJun 18, 2025 09:43

Summary
Unleash your strength with the Candito program, a focused 6-week journey designed for serious lifters. Committing to four days a week, you'll engage in a variety of barbell and dumbbell exercises, including squats, bench presses, and overhead presses, tailored to build muscle and enhance your overall performance. Each session is strategically structured to challenge your limits and promote growth, ensuring you stay motivated and on track. Perfect for those ready to elevate their training in a garage gym setting!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
2
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Squat (Barbell)
2
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
2
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Deficit Deadlift (Barbell)
4
7 reps
60%
3
Pendlay Row
3
10 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Deficit Deadlift (Barbell)
4
7 reps
65%
3
Pendlay Row
3
10 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deficit Deadlift (Barbell)
4
7 reps
70%
3
Pendlay Row
3
10 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Deficit)
4
7 reps
75%
3
Pendlay Row
3
10 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deficit Deadlift (Barbell)
4
7 reps
80%
3
Pendlay Row
3
10 reps
RPE 8
4
Back Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Deadlift (Barbell)
2
3 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
2
3 reps
80%
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
0.5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
2
3 reps
70%
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
3
Bench Press (Close Grip)3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)2 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)4 Sets
6 Reps
70%
2
Squat (Paused)3 Sets
3 Reps
70%
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
4
Hanging Leg Raise3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)3 Sets
3 Reps
70%
2
Deficit Deadlift (Barbell)4 Sets
7 Reps
60%
3
Pendlay Row3 Sets
10 Reps
@8
4
Back Extension3 Sets
10 Reps
@8