Edit: Sets and reps were flipped on week 4 for bench press. This has been fixed now.
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.
Candito 6 Week + Advanced Bench Press Hybrid Program Overview
- 6 weeks in length
- 4 to 5 training sessions per week
- Bench Press is trained 5x to 2x per week, depending on the week