[Excel created by Cody Page]

Candito Advanced Bench Program

Units: LB
Current 1RM (in lbs): 187.3
Desired 1RM (in lbs): 227

Accessory #1: Close Grip Bench

Accessory #2: Standing Overhead Barbell Press
Select Week
4

Week 4 Day 1
Exercise Weight Sets Reps
Barbell Flat Bench 180-185 10 3
Close Grip Bench - PR Peak Set 15-20

Week 4 Day 2
Exercise Weight Sets Reps
Barbell Flat Bench 185-200 5-10 3
Standing Overhead Barbell Press PR Peak Set 15-20

Week 4 Day 3
Exercise Weight Sets Reps

Week 4 Day 4
Exercise Weight Sets Reps

Week 4 Day 5
Exercise Weight Sets Reps
[Excel created by Cody Page]

Notes And Additions

Weeks 1-3 I strongly recommend training 5 days in a row followed by 2 day break. This allows for
greater recovery (albeit nowhere near full recovery) prior to days where singles are performed.

Weeks 4-6 only have 2 workouts so it is not an error that the other 3 days are left blank.

Week 4 Day 2: I'd rather have you choose the maximum weight and hit just 5 sets than the minumum
weight for 10 sets. So pick the heaviest weight if possible then do as many sets as you can. If you do
manage to hit both the max weight and max amount of sets (10), and feel no nagging pain from overuse,
then add 5 backoff sets x 3 reps with 80% of your goal max for extended pauses (3 seconds) on each rep.

For more info, check out the "General Guidelines To Program" tab + download the PDF I made.

Update: KG Unit Option Temporarily Removed Due To Technical Difficulties.

reak. This allows for
es are performed.

left blank.

sets than the minumum

ts as you can. If you do
nagging pain from overuse,
es (3 seconds) on each rep.

d the PDF I made.

 What Weight To Use On Accessories?
- 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) than the isolations. If y
- You should be far closer to failure on the main accessories than the bench press, especially for the first 3 weeks.

Which Movements Should You Use For The Isolation Exercises?

- First prioritize exercises that target your weakest muscle group involved in bench pressing. If your triceps are a weak link,
- I recommend focusing on specific muscle group(s) but keeping the exercise selection for the targeted muscle varied.
- Adjust based on feeling of the day. If your chest is extremely sore, even though it is a weak point, it's likely wise to direc
- If literally every primary pressing muscle group is sore (front delt, triceps, and chest), then move towards more indirect grou

Week 4 Accessory Peak Set Explanation

- On week 4 the prescribed rep range is 15-20 for just 1 set. The goal here is a true 20 rep max if possible, but 15 is accepta
- After getting at least 15 reps, then you can rack the weight to just rest as little as possible before squeezing out the rest.
- Due to the fatigue from the bench press sets, optimal performance on these accessory peak sets is not expected. So don't

What To Do If You Miss A Weight?

- If you miss a weight on any of my programs, reduce your entered max by 2.5-5%. Then calculate your workout from there and
- The only exception to the entire cycle being affected is if you miss a weight in the first 3 weeks, it doesn't neccessarily im
- But if you missed a weight are you really hittin that goal if left unadjusted though? Come on son.

How Often Can You Run This Program?

- 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 "resensitizing" myself
- This approach is written out in the "Offseason Protocol" tab.

- More information regarding yearly planning in conjunction with my other advanced programs will be or already are (depen

Can You Run This Program If Not An Advanced Lifter?

- 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 progression would need to be
- If a bored intermediate lifter wants to try it out for a cycle then that's fine. These hard lines we try to draw are really over
- But none of this changes the fact that this is still made for advanced lifters. The "Candito 6 Week Program" is made for i
- These distinctions while not anywhere near definitive, are there for a reason.

Download The PDF For Further Explainantion Regarding The Thoughts Behind This Program
Offseason Bench Press Protocol
Movement Sets x Reps
Bench Press 1 x 3 @ 80-90% 1 RM
Barbell Press 4x8
Chest Fly 5 x 12
Tricep Isolation 5 x 12
Upper Back Work Optional

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

Goal = Simply to maintain strength with minimum effective volume rather than maximimum recoverable volume.
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be the hardest set of the workout.
Accessory #1 Options Accessory #2 Options 1 LB Week 1 Values Week 2 Values
2 KG 180-185 185-200
Close Grip Bench Standing Overhead Barbell Press 3 -
Spoto Press Incline Bench Press 4
Slingshot Bench Press Seated Barbell Press 5 180 185
Wide Grip Bench Press Push Press 6 185 200
KILO CONV KILO CONV
82.5 85
85 90
7 7
82.5-85 85-90

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-
KILO CONV
#VALUE!
#VALUE!
1
#VALUE!
Week 3 Values Week 4 Values Week 5 Values Week 6 Values
-

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-
KILO CONV KILO CONV KILO CONV
0 0 0
0 0 0
0 0 0
0 0 0