Experience Level: Intermediate
Weeks: 6
Program Goal: Peaking,Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
Jonnie Candito’s 6-week program is designed to peak performance for powerlifting. It includes multiple short training phases focused on enhancing muscle conditioning, hypertrophy, strength, linear weight progression, adapting to heavy loads, intensity, and performance testing. While it is particularly renowned for enhancing squat one-rep max, it also targets improvement in all three powerlifting lifts.
Note: Novice lifters are advised to follow the Candito Linear Progression Program for faster progression. For a program specifically tailored for deadlifts, check out the newly released Candito Deadlift Program.
From my personal experience, I highly endorse the effectiveness of the Candito 6 Week Strength Program for improving squat performance. I’ve been able to consistently run this program and achieve gains of 5-10 lbs every 5 weeks. While it also benefits deadlifts, I’ve found limited success using it for bench press. For bench press improvements, I recommend supplementing the Candito 6 Week Program with a bench-specific program. Alternatively, some individuals have successfully combined the Candito 6 Week Program with the Candito Advanced Bench Press Program, known as the Candito 6 Week + Advanced Bench.
A note on optional exercises:
- Optional exercises are not mandatory and can be skipped if desired.
- They should be performed when you have the energy after completing the main workout.
- Choose low-impact exercises to avoid negatively affecting recovery from the main work.
- Use light weights in the 8 to 12 rep range for optional exercises.
- Optional exercises can be selected on a workout-to-workout basis and can be changed as needed; there’s no requirement for progression in any specific way.
- It’s recommended to focus on isolation accessory exercises that target a single muscle or muscle group, such as tricep extensions or bicep curls.
- Optional exercises should be tailored to address your individual weaknesses.
Here are some examples of optional upper body exercises suggested by Jonnie Candito:
- Lateral dumbbell raises
- Incline chest flies
- One-armed tricep extensions
- Bicep cable/machine movements
- Preacher curls
- Skull crushers
- Hammer curls (if not already a main accessory)
Here are some examples of optional lower body exercises recommended by Jonnie Candito:
- Calf raises on the leg press machine
- Leg curls
- Leg extensions
- Isolation glute exercises (e.g., barbell hip thrusts)
- Single-leg press
- Single-leg curls
Here are some examples of optional explosive lower body exercises suggested by Jonnie Candito:
- Box jumps
- Single-leg box jumps
- Medicine ball throws
- Explosive single-leg press
- Jump squats or deep squat jumps
- Power cleans
Explosive lower body exercises should be done for 4 reps each set so that each rep is truly explosive.