Part I: Candito 6 Week Powerlifting Program EXPLAINED - Bench Press Strength Program Review
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- Опубліковано 5 лют 2025
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I've gotten a lot of requests for a program review of Jonnie Candito's 6 Week Powerlifting Program. I broke it into 2 Parts: the Bench Press and Squat/Deadlift. Here, I explain the linear structure of this periodization program, the method of progression, the accessory exercise selection, and the similarities between this and other successful bench press programs.
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I just wanna say that you have some great content, learning much!
OT => Overtraining?
@@captainmax7967 Overload Training
Yes, Max OT means maximum overload training... That's how I know candito and I are the same generation... It was a really popular program around 2009.. if I recall... It was popularized by a supplement company I think the principles were doing 6-9 sets and 4-6 reps... I really enjoy that kind of lifting
Optimal training
I have no friends with whom to share your stuff so I'm just gonna keep commenting frantically for engagement
On powerlifting channels we are all friends 👬
I also have no friends, by choice.
It's not my choice, though. Other people's.
@@EquityCall same just gotta work alone
Real
Do u have frnds now?
Mr candito is very underrated in the youtube fitness community. Very humble guy.
He's good at explaining what he does and why he does it and why other ways might not be optimal
he's not underrated-just doesn't put out that much vids
This program has honestly been like a miracle for me. Started the program about a month ago with a 1RM Squat of 315. On week 5 (yesterday) I hit 315 for a max effort set of 5 reps. I’m honestly baffled with how well it’s worked so far.
Mind if I ask how you had been lifting and what your height and weight was when you made that progress?
@@stevenpurchase1010 For sure bro.
Was running this program basically as a Push Pull Legs split, mixing in a bunch of bodybuilding exercises.
Basically stayed the same bodyweight throughout the entire program. Hovering around 163-165lbs bodyweight. 5'9 height.
Started the program with a high bar squat 1RM at 315.
Switched to lowbar during the program and ended the program with a 365lbs Squat 1RM (lowbar).
I then ran the program again for another 6 weeks with like a week deload in between, and took my 365 max to 405. Still stayed around 165 Bodyweight.
@@mecahhh2851how do I run squat and deadlift on this program? He only has bench up there so just a little confused. Do I just do the same percentages for squat and deadlift as I do for bench?
@@brennon9755 look up candito 6 week program, it does everything
@@brennon9755theres a part 2 to this video
By far this has been my favorite program for my squat and deadlift. It holds a special place in my heart because it helped me reach my first 500lb deadlift and it was done at a powerlifting meet. I'm running it again for my squat and deadlift while running Nuckol's 2x intermediate bench for my bench.
@Serbian Bison Sorry I'm confused by your question.
@Serbian Bison there is a separate video on squat and deadlift if you want to check that out
why Nuckols for bench? I've heard ppl complaining about their bench not responding well to this program, but at first glance it seems just fine to me?
@@stefm.w.3640 I enjoy the nuckols 2x intermediate bench. For me it really is the exact amount of volume i need to grow my bench and also gain size, day 2 being a more volume oriented close grip bench day. I added 10 kg in 2 cycles.
@@hmmhmm7456 damn, that's sick progress 💪 did you enter a conservative max into the spreadsheet when you first started?
Week 2 squats is brutal
Edit: From my experience and what reviews i've read it doesn't work too well to get your bench up. The squat/DL part has shown a lot of results tho.
Candito himself stalled on bench for the longest time too, until he recently started changing up his way of programming bench. Eg. went from upper/lower splits to more frequent specific benching.
That makes sense. I figured a logical evolution of this would feature more volume from bench variations instead of a few bench sets followed by isolation.
I ran his program and its true,made great progress on squats but didnt do much for bench.I also tried his advanced bench program and its a great program for breaking through plateau/short term boost but its not sustainable long term which candito even said himself that youre supposed to run only one cycle but its not supposed to be long term program.
matt jackson i agree, my chest definitely got bigger and my squat went up a ton and I just felt fucking strong
I'been doing this program for a few months and while my squat and deadlift are going slowly up my bench stays the same
Guillermo I’d try greg nuckols bench programming
This channel is such a great hidden gem for detailed information on very specific topics/programs/etc. Looking forward to binging through some more of your content.
This is really the one that i waiting for, your channel is gold Bromley, thank you very much! Im learning so much🙏
I learn so much every time I watch your videos! Thanks!!
By favourite method to run this is over 8 Weeks
For Bench do Weeks 1, repeat Week 2 for 3 times, then carry on the rest. For Squat / Deads, do Week 1 for 3 repeats, then go forward.
So much hypertrophy at the higher Rep range
I think max OT stands for maximum overload training.
This program is like clockwork, I ran it four times, and added 10lb to the squat and deadlift on each cycle, 5lb or 2.5 lb on bench each cycle. Week 2 is hell on earth by the way(squat and deadlift wise), if you survive it, you’re set.
Hell on earth 😂 yup
couldnt agree mote about week 2, week 3 is like an oasis
week 2 was insane lol
For real, that mr10 set followed by 10×3 killed me
@@aditwani6562 Run a Bromley base phase before you do Candito's 6 week and the 2nd week isn't that bad. Treat the 6 week program as a peak.
Edit: I had just come off 9 weeks of a powerbuilding program based on the Powerbuilding template in Base Strength and felt set going into this. If you can do sets of 10/8/6/4/3/2/1 on your squat in about 20 minutes, you can do 40 reps around 70% in a little over 10 minutes.
I used Candito's 6 week program for my 1st USAPL meet. Comming from a bodybuilding background I rarely went below 6 reps. This routine gave me confidence to work with heavier weights. It's very easy to follow using his excel sheet. At 196 I benched 442, squat was around 500 and deadlift a little under 600.
Nice
Damn bro good job
@@John_on_the_mountain Thanks.
I see Candito I click
You're a simple man. So do I
Very nicely laid out and presented. Thanks man!
Alex you are killing it with the content, thank you
Some of the percentages are off.
Week 1 is 50%, 67.5%, 75%, 77.5%, Repeat, 80%
Week 2 is 70%+5lbs/2.5kg, 75%+5lbs/2.5kg, 80%+5lbs/2.5kg. Repeat. 80% - 5lbs/2.5kg.
Week 3 day 2 is 85%+5lbs/2.5kg.
Week 4 is 87.5% - 5lbs/2.5kg, 90% - 5lbs/2.5kgs, 90%. 87.5%, 90%, 95%
Week 5 is 97.5%
If you click on the weight in the excel doc you can see the formula. Also, the weights get rounded to the nearest 5lbs or 2.5kgs.
Ah shit. I put 100lbs as the lift and pulled the percentages from that. The rounding screwed me. Ill have to issue a correction.
Thanks for that. It had to be off with that 90% for 3x4-6 on the whiteboard.
@Alexander what does 80% F mean on the day 3? Surely you can't walk in at 80% and rep to failure without warming up to it. Could you explain this part for me? Cheers
@@leewest7914 you always warm up before these percentage sets. lol
Yet another quality video: Objective, informed comments without any time-wasting nonsense. Keep it up!
Damn, I love you, Bromley. You have helped me so much with my training. I always learn something new from you.
Damn I’m early for this.
Loving this series, it’s been very helpful for me to construct my own programs.
I ran canditos program and made great gains on squat but didnt do much for my benching.In fact candito himself stalled on bench (he used to run that program himself) until he changed bench programming.BTW the attention span is so true lol.I much rather have shorter cycles that I can run back and forth than long training cycles.Hence I also always prefered 5 3 1 over other programs because its just 3 week cycles lol.
I am currently on this SBD Candito program. So far, it's pretty cool!
This is an old video, but I just finished 1 cycle and wanted to give my input:
- started at 315lb squat, 280lb bench, and 335lb deadlift.
- finished cycle 1 at 330lb squat (15lb increase), 285lb bench (5lb increase), and 355lb deadlift (20lb increase).
- Love the progression on the squat and deadlifts. There’s a lot of carryover from the squats to the dead’s
- Love the volume on the squats and dead’s
- Bench volume was way too low for me. I would finish workouts not feeling fatigued
For cycle 2, I’m going to run Candito’s squat and dead program and replace his bench program for the Greg Nuckols 3x intermediate bench program. To do this, I’m just going to run the progression for Nuckol’s 4 week cycle along side Candito’s program, and then keep Candito’s 5th week on bench since it is a test week. Will report back on how this goes for anyone that’s interested.
Overall though, I like this program, and I would recommend it to anyone interested in a power building routine.
Did it work? I will do the same as you. Im worried about benching x3 times a week, i think thats a lot of benching haha
@@lucaspagliaro8532 it did. 3x was enough volume for me. Bench is at 300lb now.
how long did it take u to jump from 280 to 300 was it 2 cycles of the combined programs?
@@asfeerrizwan7998 it took 1 cycle of regular Candito and 3 cycles of the combined program to get from 280lb bench to 300lb bench.
i've been lifting for about half a year but last week i started this its my first time doing powerlifting
Hows it going?
Update6 months and I'm still loving this bench. ua-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Thanks Mr Bromley, I am old (59) and trained strength for 2 years now, basically following the 5x5 idea for Squat, Bench, Deadlift and Front press, with little progress over the last year. I realise that a change in program is required, for both strength gains and to break the monotony. Appreciate any and all advice. 👍
I tried it and felt like it lacked effort, weeks 1 to 3 felt pretty easy and weeks 4 and 5 felt extremely hard. It might be that i just need more work in general, but it gave me ideas on how to periodize my own training and what accessories to focus on.
do the calgary barbell 8 and 16 week program!
I'm in my first cycle of this program, week 3 right now. Really enjoying it so far!
If you enjoyed week2 you're doing it wrong😂
@@brs9044 I'm quite used to the intensity and volume coming from a bodybuilding program
I am also on week 3 day two currently. How was your sets of 6?
@@thecadincolehour6502 I hit 6 on all sets but it was really tough on the last set. I wonder if I'll be able to do it on day 4. Maybe if I have a good day, but the program calls for at least 4 reps so that shouldn't be a problem
Don’t quit when you start feeling weak, it’s part of the functional overreaching... it will catch up to you, just push through and follow it precisely and you’ll be able to peak nicely
Please do a video on calgary barbell 8 week program
Just started watching u. Like it a lot Because u credit other lifters programs.
I see a lot of comments saying it doesn't work for bench but based on my projected max after week 5, my bench went from 285 to 305. Gonna run it again until I feel it's not working.
Love your vids Alex!
These videos are amazing. Keep up the great work!!!!!
you do some of the best content in the fitness world keep grinding man u are very knolagable
is 80%xF one set at 80% to failure? Brinkley please explain more of the nitty gritty of what’s on the whiteboard.
what does F stand for? For example week 1 bench day 3, 80% • F, is that one set amrap?
was going to request this!
Wow I like this content. Very advertiser friendly!! I would buy product if there was an ad on this video!
Thank you for explaining it so thoroughly, l really like your content
Hey, thanks for the great info! Btw the name of the video is a little confusing, Jonnie also has a 6 week only bench advanced program. Anyway anybody that watched at least 5 mins of the video got the idea, I hope :)
Thanks, I'll clarify
I never skip any accessories Bromley! Good video man keep it up!
Informative! Best info Channel in the game!
Great stuff coach!
And Linear MAX OT is Max Overload Training.
Great as always!
5/3/1 for the 90th time looool hard relate
I've cycled this program back to back for over 5 years. I can't say at this point my numbers are jumping up. But they are still pretty steady. I hope to find another program that was as simple as this.
Do bodybuilding 8 weeks then 12powerliftibg. Is it worth ut doing the entire hypert phase if i did extreme volume for 8 weeks?
I can’t squat because of my knees, but deadlifting works fine. How would i do the program without squat? Should i add more deadlifting sets?
What does the 80% x F mean for bench 3?
80% to failure
@@bubbacookinitup765 just 1 set?
90% for 4-6 reps, in ONE set?
Excellent discussion, Alex. I ran this 11 times in 2018-19 but just learned more about the program from your discussion. Looking forward to the squat and DL segment because I always loved/hated training those on this program.
Have you seen the Calgary Barbell 8 & 16 week programs? They're RTS-derived, might be other good ones to review.
Could you tell me the results you got from running this a few times? I am 16 and this will be my first powerlifting program. I find it a little odd to look at, like the lightweight for 8 reps, and single sets of 2 reps, but I’m sure it works haha
Thanks for doing this! I think I can remember asking you to do this in the comments, and when I saw the thumbnail, I was like heck yeah! :)
YES thank you, I remember suggesting a candito program and you said you hadn’t heard of hin
Thoughts... Now im a beginner-intermediate powerbuilder. But latley ive been more interested in powerlifting. Is 5 weeks realy enough to force a progression? Usually you have the easy 2 weaks, den heavy and heavyer. And usually about 4th week you start platou a little and fifth nothing special happens. If i then deload weak after. And start over in week 1. It feels like im never realy going to burst my platou, im just escaping it.
What is your grudge to the IPF? just curious
Great Video Alex! Thank you for making this video I have been waiting for you to review this. Is there anyway you could review Calgary barbell’s 8 or 16 week program in the future?
Thanks for video sir
Currently on this week 3 in prep for wpc worlds.
Candito for squat,deads + alexander Bromleys bench program is way to go 😅
Thanks buddy I got my pdf
Subscribed I love fitness
Can i just use this for chest? Is it only 3 days of bench? And rest for the other 3? Or can I bench 5 days and rest 2? I'm new to this but I'm trying! Not a new lifter but its time to get serious and make serious gains.
should you be going to failure on the accessories ?
So I do the same accessories with each bench day ?
review some of the sheiko routines
How heavy to go on accessories?
it says page not found for the PDF
Thanks for the review, what happened to the Nuckols 28 programs
Did they take the PDF down from Canditos site?
Can i throw in an incline bench press? Like on day 1, for example, do i do the 4 reccomended sets for flat AND incline? or just flat?
Are we supposed to increase the weight based on the rep number for each set.
For example the DB row has 10,10,8,6; do we pick a weight we could maintain for each set or try to add a little as the reps change?
Can we mix in candito 6 week squat program somehow along with yot fullsterkur program?
How hard should the accessories be pushed each week ? Like aiming for an rpe 8-9 on each set with as much weight as you can for the amount of reps it asks for ?
My biggest problem with all of these bench programs is I bench alone. So pushing to failure is scary man.
My gym has 6 power racks, each with a platform and a proper bench.
Does your gym not have the possibility to bench with a safety?
@Ultrabenbooyah nope, standard benches. No safety. You drop the bar and you die lol
What should I do if the only barbell bench set up I have access to is a smith machine?
What program should I run to increase my one rep max
Link to his page doesn't work anymore
I still dont know what max OT stands for :D
maximum overload training
Tnx
Overtime
I know Candito is a powerlifting program but why aren't there bicep, tricep and leg exercises on the program? Bodybuilding is important to me too, can I use the Candito program and pick my own bodybuilding exercises/accessories?
Yes, you can. I answered myself, you don't have to.
Deadlifted 260kg running this over and over
For the first two weeks on MR sets. The first one is 80% and the seconds is 80% -5 pounds.
If you punch in 270, it will still show this same 5 pound drop.
What does mr day mean
Am transitioning to Powerlifting in the Next One Week. Ave got No Big Experience with it But Hell yeah. Am Going with This One and See How its Gonna Do To Me
Thanks alex
Yessss. I was really looking forward to see you share your thoughts on this intermediate program. It would be really nice if you would like yo review his linear/ novice program as well!
Love from Denmark.
dumb question: would running each week twice (essentially lengthening it to 12 weeks) work? I've found that my bench takes a while to adapt to higher intensity training
The you should build your own program.
Max OT stands for "Maximum Overload Training".
It was a popular program back in the day made by Skip Lacour.
I'm running this program now and I do see what you mean about the seemingly jumbled nature of it. My only gripe is with the weighted chins. Like who the f*** can do weighted chins four sets of 8 to 12 across-the-board, but other than that I'm enjoying the program and you did a great job explaining it.
I heard however that the Bench program is not as good as the programming of the squat/deadlift. Is there a way to improve?
Bromley do you think all the accessories could be run with the benching days? in order to get good lower body days in too?
Please make a Review on ed coans linear periodization program from his book. Thank you very much
im really curious about setting weight in accessories exercise. give me some advice please..
Coach Bromley, I commented in your previous video about Block periodization, I am asking the same here : would you please review the Hepburn Method? And what would you change? Thanks in advance.
I think I'll run this program, with one compound intensity leg day, one isolation volume leg day per week, then run his 6 week squat program with one intensity upper day, one volume day, and then finally the deadlift program. As a novice is that too much to do all in a row without a deload week?
did you ever review the 5th set
Its on the to do list. Its a twist on simple LPs as I understand it and I have a good amount of LP reviews. I've been focusing on more traditionally periodized programs recently
cool thanks
i presume you test your max before running the program then base the percentages off of ur max?
Remember me asking you how to program the accessories? Do you recommend periodizing the acceasories like Candito?
Got some real Greg Doucette vibes from the beginning of that video, I like it 💯
Dude, this review is clutch. As a bodybuilding wannabe, I had a friend recommend getting my bench up and pointed me to Candito. So I landed here because #UA-cam. Now it's time to take my pathetic bench numbers from around 200 to the next level.
How much did your bench end up going up? I’m about to start this program and my bench is right around the same