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Candito 6 week Peak + Candito Bench PR
by Cole S
295 athletes joined
5.0
(1 rating)
Program Description
Candito’s 6 week peaking program combined with his bench program. Designed to lead to a new PR.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Feb 18, 2024 05:57
Last Edited
Jun 18, 2024 08:54
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Week 1
1 / 7 Weeks
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
70%
2
Feet Up Bench Press
3 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 1
2 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 Press
3 Sets
8 Reps
@9
4
Deadlift (Barbell)
2 Sets
6 Reps
80%
5
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Abdominal Exercise 1
2 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Oblique Accessory 1
2 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Feet Up Bench Press
3 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 Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Paused)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
6
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Close Grip)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Bench Press (Close Grip)
3 Sets
3 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 1
1
Squat (Barbell)
1 Set
5 Sets
10 Reps
3 Reps
80%
81%
2
Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
90%
75%
3
Deadlift (Barbell)
3 Sets
8 Reps
75%
4
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
5
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Abdominal Exercise 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 4
1
Squat (Barbell)
1 Set
10 Sets
10 Reps
3 Reps
80%
78%
2
Bench Press (Barbell)
3 Sets
3 Reps
75%
3
Bench Press (Paused)
3 Sets
3 Reps
@9
4
Deadlift (Barbell)
3 Sets
8 Reps
@9
5
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Oblique Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Feet Up Bench Press
3 Sets
12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6 Reps
@8
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6 Reps
@8
6
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6 Reps
@8
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
86%
2
Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
90%
80%
3
Deadlift (Barbell)
3 Sets
3-6 Reps
88%
4
Abdominal Exercise 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 4
1
Squat (Barbell)
1 Set
4-6 Reps
89%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Feet Up Bench Press
3 Sets
3 Reps
@9
4
Deadlift (Barbell)
1 Set
8 Reps
@9
5
Oblique Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)
10 Sets
3 Reps
85%
2
Feet Up Bench Press
1 Set
20 Reps
@10
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
Day 4
1
Bench Press (Barbell)
10 Sets
3 Reps
90%
2
Bench Press (Paused)
5 Sets
3 Reps
80%
3
Incline Bench Press (Barbell)
1 Set
20 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
5
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
6
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
89%
90%
91%
2
Deadlift (Barbell)
3 Sets
6 Reps
@9
3
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
4
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
5
Abdominal Exercise 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2-3 Reps
1-2 Reps
91%
95%
2
Deadlift (Barbell)
1 Set
1 Set
2-3 Reps
1-2 Reps
91%
95%
3
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
4
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
5
Oblique Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)
1 Set
1-7 Reps
97%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
5
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 4
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
3 Reps
87%
87%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
5
Upper Push Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Upper Pull Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 1
1
Squat (Barbell)
1 Set
1-7 Reps
97%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
2 Reps
68%
70%
73%
3
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
4
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
5
Abdominal Exercise 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Deadlift (Barbell)
1 Set
1-7 Reps
97%
2
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
3
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
4
Oblique Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
92%
82%
2
Bench Press (Barbell)
4 Sets
1 Reps
85%
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
85%
78%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
85%
78%
3
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
82%
75%
Day 4
1
Squat (Barbell)
2 Sets
3 Reps
75%
2
Bench Press (Barbell)
3 Sets
3 Reps
78%
3
Deadlift (Barbell)
1 Set
3 Reps
75%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
92%
82%
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
92%
82%
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
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Feet Up Bench Press
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
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
70%
3
Feet Up Bench Press
3 Sets
8 Reps
@9
4
Deadlift (Barbell)
2 Sets
6 Reps
80%
5
Abdominal Exercise 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@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)
1 Set
8 Reps
70%
5
Oblique Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Cole SAge 33, Man
3 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Very taxing but excellent results. Eat lots and make sure you’re doing cardio and mobility, and getting lots of sleep.