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Home » Programs » Powerlifting Training Programs » Peaking Program » Candito 6 Week Program

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

Last updated August 21, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


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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.

Based on personal experience, I highly recommend the Candito 6 Week Strength Program for squats. I’m able to run this repeatedly and continue to see gains of 5-10 lbs per every 5 weeks. It’s a solid choice for deadlifts as well, but I’ve had minimal success running this program for bench press. I’d recommend a bench specific program to help complement the Candito 6 Week Program. Alternatively, someone did combine this program with the Candito Advanced Bench Press Program: Candito 6 Week + Advanced Bench.

Contents

  • 1 Candito 6 Week Program Spreadsheet
  • 2 Note on Optional Exercises
    • 2.1 Related Posts

Candito 6 Week Program Spreadsheet

Jonnie provided a written summary of the program, which can be viewed in this PDF.

Source

Donate to Jonnie

Candito 6 Week Program

Note on Optional Exercises

From Jonnie’s PDF summary of the program, here are some notes on optional exercises.

  • They are optional, and do not need to be completed.
    • They should be done when you have the energy after the main work.
  • They should be low impact in order to not negatively impact recovery from the main work.
  • Use light weights in the 8 to 12 rep range.
  • They can be done on a workout to workout basis. They can change whenever you’d like and do not necessarily need to progress in any particular way.
  • They should probably be isolation accessory exercises (i.e. they work a single muscle/muscle group at a time, like a tricep extension or bicep curl).
  • They are personal to you and should be tailored to your individual weaknesses.

Here are some examples of optional upper body exercises provided by Jonnie:

  • Lateral dumbbell raise
  • Incline chest fly
  • One armed tricep extension
  • Bicep cable/machine movements
  • Preacher curl
  • Skull crushers
  • Hammer curl (if not already a main accessory)

Here are some examples of optional lower body exercises provided by Jonnie:

  • Calf raises on leg press
  • Leg curls
  • Leg extensions
  • Isolation glute exercises (e.g. barbell hip thrust)
  • Single leg press
  • Single leg curl

And here are some optional explosive lower body exercises:

  • Box jumps
  • Single leg box jumps
  • Med ball throws
  • Explosive single leg press
  • Jump squats, deep squat jumps
  • Power cleans

Explosive lower body exercises should be done for 4 reps each set so that each rep is truly explosive.

Related Posts

  • Jonnie Candito Linear Program Spreadsheet

    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! Included variants: Strength / Hypertrophy Program Strength / Control…

  • Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

    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 Power Bench Press Program Spreadsheet

    Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  Format: Bench 2x weekly…

  • 12 Week Bench Press Peaking Program Spreadsheet

    This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • Candito 6 Week + Advanced Bench Press Hybrid Program

    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…

  • KIZEN 6 Week Bench Peaking Program Spreadsheet

    Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way. About the Program This…

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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