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Candito

by Gav H.

Program Description

To gain strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 01, 2025 02:24
  • Last Edited
    Sep 10, 2025 05:51

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Glutes
12.4%
Front Delts
10.4%
Triceps
9%
Hamstrings
8.8%
Chest
8.7%
Middle Delts
8.7%
Abs
7.2%
Upper Back
5.6%
Lower Back
5.1%
Lats
3.3%
Rear Delts
2.6%
Adductors
2.6%
Other
1.2%
Biceps
0.6%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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 Raise
3 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 Row
3 Sets
10 Reps
@8
4
Back Extension
3 Sets
10 Reps
@8