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Candito Legs + Nuckols 3x bench beginner

by Antton
4 athletes joined

Program Description

Powerlifting with beginner bench

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2025 11:33
  • Last Edited
    Sep 10, 2025 11:00

Summary

Unlock your strength potential with the Candito Legs + Nuckols 3x Bench Beginner program! Spanning 4 weeks and designed for 5 days of training each week, this program combines foundational leg and bench press movements to build muscle and improve your overall strength. You'll tackle barbell squats, deadlifts, and bench presses, focusing on progressive overload to maximize gains. Perfect for beginners, this program will guide you through each session with clear targets and video demonstrations, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to lift with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
22.4%
Glutes
17.6%
Chest
16.3%
Hamstrings
12.8%
Triceps
9.8%
Front Delts
6.5%
Adductors
6.4%
Abs
5.4%
Lower Back
2.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Barbell)
5
1 mins
80%
3
Deadlift (Paused)
3
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Deadlift (Barbell)
2
4-6 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
1
3 reps
90%
3
Squat (Barbell)
1
3 reps
95%
4
Deadlift (Barbell)
2
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
10
1 mins
85%
3
Deadlift (Paused)
3
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
95%
2
Deadlift (Paused)
1
8 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Deadlift (Barbell)
3
1-2 reps
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
Day 5
1
Bench Press (Barbell)
2 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
80%