Candito Advanced Bench Program

Units:
Current 1RM (in lbs):
Desired 1RM (in lbs):
Accessory #1:
Accessory #2:

LB
100
405
Close Grip Bench
Standing Overhead Barbell Press
Select Week
5

Week 5 Day 1
Exercise
Barbell Flat Bench
Isolation Accessory
Isolation Accessory

Weight
355-365
-

Sets
3
1
1

Reps
3
20
20

Sets
5
1
1

Reps
5RM
3
20
20

Sets

Reps

Sets

Reps

Sets

Reps

Week 5 Day 2
Exercise
Barbell Flat Bench
Barbell Flat Bench
Isolation Isolation Accessory
Isolation Accessories

Weight
5RM
345

Week 5 Day 3
Exercise

Weight

Week 5 Day 4
Exercise

Weight

Week 5 Day 5
Exercise

Weight

Notes And Additions

Weeks 1-3 I strongly recommend training 5 days in a row followed by 2 d

greater recovery (albeit nowhere near full recovery) prior to days where

Weeks 4-6 only have 2 workouts so it is not an error that the other 3 day

Week 4 Day 2: I'd rather have you choose the maximum weight and hit
weight for 10 sets. So pick the heaviest weight if possible then do as ma

manage to hit both the max weight and max amount of sets (10), and fe
then add 5 backoff sets x 3 reps with 80% of your goal max for extended

For more info, check out the "General Guidelines To Program" tab + dow

s in a row followed by 2 day break. This allows for

ery) prior to days where singles are performed.

error that the other 3 days are left blank.

maximum weight and hit just 5 sets than the min

if possible then do as many sets as you can. If yo

mount of sets (10), and feel no nagging pain from o

ur goal max for extended pauses (3 seconds) on ea

s To Program" tab + download the PDF I made.

What Weight To Use On A

- My programs don't have planned loading on accessories because it turns into micro-managing.
- Effort in terms of how close you are to failure should be higher on main accessories (the two slots) t
- You should be far closer to failure on the main accessories than the bench press, especially for the fi

Which Movements Should You Use For

- First prioritize exercises that target your weakest muscle group involved in bench pressing. If your t
- I recommend focusing on specific muscle group(s) but keeping the exercise selection for the targete
- Adjust based on feeling of the day. If your chest is extremely sore, even though it is a weak point, it
- If literally every primary pressing muscle group is sore (front delt, triceps, and chest), then move tow

Week 4 Accessory Peak Se

- On week 4 the prescribed rep range is 15-20 for just 1 set. The goal here is a true 20 rep max if pos
- After getting at least 15 reps, then you can rack the weight to just rest as little as possible before sq
- Due to the fatigue from the bench press sets, optimal performance on these accessory peak sets is

What To Do If You Miss

- If you miss a weight on any of my programs, reduce your entered max by 2.5-5%. Then calculate yo
- The only exception to the entire cycle being affected is if you miss a weight in the first 3 weeks, it d
- But if you missed a weight are you really hittin that goal if left unadjusted though? Come on son.

How Often Can You Run T

- This is specifically not intended to be ran twice in a row.

- I actually prefer to train down to 1x per week as a break only focusing on maintaining strength while
- This approach is written out in the "Offseason Protocol" tab.

- More information regarding yearly planning in conjunction with my other advanced programs will be

Can You Run This Program If Not

The simple answer is yes. The more complex answer is you probably need a coach.
I find novices can even be extremely successful with this type of aggressive programming but progr
If a bored intermediate lifter wants to try it out for a cycle then that's fine. These hard lines we try t
But none of this changes the fact that this is still made for advanced lifters. The "Candito 6 Week Pr
These distinctions while not anywhere near definitive, are there for a reason.

Download The PDF For Further Explainantion Regarding The Th

What Weight To Use On Accessories?

it turns into micro-managing.
n main accessories (the two slots) than the isolations. If you like using the RPE scale and want to be percise you
he bench press, especially for the first 3 weeks.

Movements Should You Use For The Isolation Exercises?

volved in bench pressing. If your triceps are a weak link, I'd rather see overkill on them than some sets of rear
he exercise selection for the targeted muscle varied.
e, even though it is a weak point, it's likely wise to direct the isolation work elsewhere for that workout.
, triceps, and chest), then move towards more indirect groups (lateral raises, rear delt flyes, upper back work, e

Week 4 Accessory Peak Set Explanation

oal here is a true 20 rep max if possible, but 15 is acceptable as a no break minimum since predicting with accu
t rest as little as possible before squeezing out the rest. No matter what 20 total reps should be completed.
ce on these accessory peak sets is not expected. So don't be dissapointed if you have to use lighter weight than

What To Do If You Miss A Weight?

max by 2.5-5%. Then calculate your workout from there and redo the set. This new training max applies to re
s a weight in the first 3 weeks, it doesn't neccessarily impact the rest of the program since it is based on your g
adjusted though? Come on son.
How Often Can You Run This Program?

using on maintaining strength while "resensitizing" myself to the effect of the next time I run this program for an

y other advanced programs will be or already are (depending on when you're reading this) uploaded to my site

an You Run This Program If Not An Advanced Lifter?

ably need a coach.
aggressive programming but progression would need to be heavily manipulated. Once again, if no coach, not li
at's fine. These hard lines we try to draw are really overhyped.
ced lifters. The "Candito 6 Week Program" is made for intermediates and "Candito Linear Program" is made for
or a reason.

Explainantion Regarding The Thoughts Behind This Program

E scale and want to be percise you can use it

kill on them than some sets of rear delt flyes

sewhere for that workout.

rear delt flyes, upper back work, etc.).

minimum since predicting with accuracy will be

total reps should be completed.
you have to use lighter weight than you antic

This new training max applies to rest of trainin

program since it is based on your goal max.

next time I run this program for another cycl

e reading this) uploaded to my site in PDF for

ted. Once again, if no coach, not likely the be

andito Linear Program" is made for beginners.

Offseason Bench Press Protocol

Movement
Bench Press
Barbell Press
Chest Fly
Tricep Isolation
Upper Back Work Optional

Sets x Reps
1 x 3 @ 80-90% 1 RM
4x8
5 x 12
5 x 12

"Barbell Press" refers to rotating betwen close grip bench, overhead press, and incline pre

Goal = Simply to maintain strength with minimum effective volume rather than maximimum recover
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be th

n maximimum recoverable volume.

training. Should be the hardest set of the workout.

Accessory #1 Options

Accessory #2 Options

Close Grip Bench

Spoto Press
Slingshot Bench Press
Wide Grip Bench Press

Standing Overhead Barbell Press

Incline Bench Press
Seated Barbell Press
Push Press

1
2
3
4
5
6

LB
KG

Week 1 Values
355-365
-

Week 2 Values
5RM

355
365
KILO CONV
160
165
7
160-165

5RM
5RM
KILO CONV
#VALUE!
#VALUE!
3
#VALUE!

KILO CONV
#VALUE!
#VALUE!
1
#VALUE!

Week 3 Values

KILO CONV
0
0
0
0

Week 4 Values

Week 5 Values

Week 6 Values
-

KILO CONV
0
0
0
0

KILO CONV
0
0
0
0