2X Candito 6 Week + 1X Smolov 12 Week

Unleash your strength with the 2X Candito 6 Week + 1X Smolov 12 Week program, a comprehensive 12-week training plan designed for serious lifters. With six days of intense workouts each week, you'll focus on heavy barbell lifts like squats and deadlifts, complemented by optional isolation exercises for targeted muscle development. This program is structured to progressively challenge you, ensuring consistent gains in strength and power. Prepare to push your limits and achieve your lifting goals!

Candito 6 Week: 

The Candito 6 Week Program is designed for intermediate lifters looking to break personal records through the periodization training method.

Renowned as a champion powerlifting coach and OG Youtuber, Jonnie Candito's approach to strength training has gained traction in the fitness community due to its effectiveness.

Periodization in the Candito program means that every week is structured differently:

- Week 1: Muscular Conditioning
- Week 2: Hypertrophy
- Week 3: Linear Max OT
- Week 4: Heavy Weight / Explosiveness
- Week 5: Intense Strength Training

Smolov 12 Week:

The full Smolov cycle is a brutal 13 week reckoning. 

Phase In:
This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. None of these lifts should be too challenging, if so, you probably should make sure that you’re basing your numbers of your true and current maximum. Leaving ample time to stretch your legs is highly encouraged during this period. Since we keep the loads pretty light, it’s ok if you want to mix in some accessory work like plyometrics or lunges.

Base Cycle:
Heavy squats 4 days a week. This cycle will test what you’re made of. It’s quite normal to see an uptick in appetite… go with it. You need to properly fuel those muscles to maximize gains. Your week-to-week increase should be based off how you feel. If during the first week you feel fantastic, you don’t struggle at all with any of the sets, then go ahead and load an extra 20lbs onto the bar in week two. At the other extreme though, if you’re failing sets in your first week, you’ll want to stay at the same weight in week two. If you’re not at one of those two extremes, pick something in between.
If week 2 felt fantastic, then add an additional 10 lbs over what you used for week 3. However, the same applies for week 3 as it did in week 2, if you’re failing sets – don’t increase the load! Week 3 should be both physically and mentally challenging, if it isn’t you didn’t add enough weight.

Switching Phase:
During this period you get to give your legs a bit of a rest from heavy loads. You will focus on dynamic effort lifting during the switching phase. This means you will work at about 50 to 60% of your new 1RM and concentrate on speed out of the bottom of your squat. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell.

Intense Cycle:
Hope you enjoyed your break from heavy loads during the switching phase because it’s time to get back to it now. While we are dialing back our lifting days per week to 3, the loads are very heavy now and your percentages should be based off your newly acquired 1RM from week 6. I’m not going to lie, this cycle is going to suck. We don’t want you consistently failing reps though, so if this is the case, try reducing the loads a bit.

Taper Week:
We’re going to get a little squatting in this week, but it’s mostly about resting, stretching and preparing yourself to 1RM

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Add 2 optional lower body isolation exercises.

Squat (Barbell)

Deadlift (Barbell)

Add 2 optional back isolation exercises, 1 optional shoulder exercise and 1 optional arm exercise.

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