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Home » Programs » 6 Week Powerlifting & Strength Programs » Candito 6 Week + Advanced Bench Press Hybrid Program

Candito 6 Week + Advanced Bench Press Hybrid Program

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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. 

Table of Contents

  • 1 Candito 6 Week + Advanced Bench Press Hybrid Program Overview
    • 1.1 Improvements to New Spreadsheet
      • 1.1.1 Fixes
      • 1.1.2 New Features

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

If you enjoy the program, please donate to Jonnie Candito.

Spreadsheet originally assembled by /u/thisisnotjonah, then improved by Lift Vault reader, Elliot.

A list of the improvements is below.

Candito 6 Week + Advanced Bench Empty Template (fix) | LiftVault.com

Improvements to New Spreadsheet

As described to me by Elliot.

Fixes

  1. It didn’t include the upper body accessories: back (horizontal + vertical) and shoulder accessories, that the original 6 week has in the program.
  2. Not having access to low-pin and high-pin bench can be quite limiting – so added in some alternatives.
  3. Week 4 had programmed bench day 1: 3 sets of 10, and bench day 2: 3 sets of 5-10 @80-82% (which could obviously kill a man). The reps and sets were the wrong way round.

New Features

  1. An RPE column, as it was expected throughout you would gauge your own weight on several exercises – this leaves the weight column free so you can include your working weight to keep track of it
  2. Throughout the routine the bench accessories, deadlift variations and upper body accessories are automatically updated based on the drop-down menus on the ‘Inputs’ page. The list of options for these accessories can be found in a hidden group of rows on row 29 – these can be changed if desired, I’ve included all the ones recommended by Candito and added a few myself.
  3. Lists for accessory exercises that you can add your own desired exercises to – which will then show up in the routine drop-down menus for additional accessories throughout the routine.
  4. Days and dates for each training session based on a start-date inputted in the ‘Inputs’ page – this was a feature in the 6-week program that I found useful.
  5. A deload week – based on what Jonnie recommended to use as a deload week in his 6-week program – I just made a sheet for it.
  6. A taper week, for if you wanted to test your 1rms. Admittedly, this is not Candytoe’s work, but rather Bruce Krawfish’s, it is the exact taper week from Calgary Barbell’s 16-week program.
  7. An updated way to calculate your projected maxes, and an input calculator to do it for you. I have to say this is just something I thought up and thought it was smart. It is essentially just based off the RPE % scale @10, so if you got 2 reps in week 5, then you are using a weight that is 96% of your true 1RM weight – therefore, you can calculate your estimated 1RM weight from this. It’s not a perfect science, but it makes sense – and has more scientific backing to it than the ol’ multiply by 1.03 for 2 reps, 1.06 for 3 reps, etc. (although it is almost the same thing).
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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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

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