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Home » Jonnie Candito Programs

Jonnie Candito Strength & Powerlifting Program Spreadsheets

Here are strength and powerlifting programs created by Jonnie Candito.

To explore the rest of the Lift Vault program collection, check out the Lift Vault Program Library.

To learn more about Jonnie Candito visit his website Candito Training HQ or check out his YouTube channel.

Candito Advanced 9 Week Squat Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5


Candito 6 Week + Advanced Bench Press Hybrid Program

By Kyle Risley
Last updated December 9, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume.  [Read more…]

Filed Under: 6 Week Programs, Powerlifting Program
Tagged With: 5 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 5
Deadlift frequency: 2
Overhead press frequency: 1

Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10, 14

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.

This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The advanced deadlift program is structured as follows: [Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 2

Jonnie Candito Linear Program Spreadsheet

By Kyle Risley
Last updated June 27, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!

[Read more…]

Filed Under: Bodybuilding Program, Programs, Strength Training Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated June 11, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

[Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2, 3
Deadlift frequency: 2
Overhead press frequency: 2

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