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Candito 6 Week Intermediate + Advanced Bench Program Combined

Unit: lbs

Lift: 1RM
Squat 170
Deadlift 250
Bench 200
Desired Bench Max 220

Bench Accessory
Accessory 1: Close Grip Bench
Accessory 2: OHP

If you ever fail a rep, reduce the max for that lift by 2.5% going forwards.
Week 1
Lift Wt. Sets Reps
Day 1
Squat 135 4 6
Bench 140 3 3
Close Grip Bench RPE9 3 8
Deadlift 200 2 6
Accessory 1 3 20
Accessory 2 3 20

Day 2
Bench 140 3 3
OHP RPE9 3 6
Accessory 1 3 20
Accessory 2 3 20

Day 3
Bench 140 3 3
Close Grip Bench RPE9 3 6
Accessory 1 3 20
Accessory 2 3 20

Day 4
Squat 120 4 8
Bench 140 3 3
OHP RPE9 3 3
Deadlift 175 2 8
Accessory 1 3 20
Accessory 2 3 20

Day 5
Bench 140 3 3
Close Grip Bench RPE9 3 3
Accessory 1 3 20
Accessory 2 3 20
Week 2
Lift Wt. Sets Reps
Day 1
Squat 135 1 MR10 Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest between sets.
140 5 3 Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving forward.
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.
Bench 180 3 1
150 3 3
Deadlift Variation RPE9 3 8
Accessory 1 3 20
Accessory 2 3 20

Day 2
Bench 150 3 3
Low Pin Press RPE9 3 6
Accessory 1 3 20
Accessory 2 3 20

Day 3
Bench 150 3 3
High Pin Press RPE9 3 6
Accessory 1 3 20
Accessory 2 3 20

Day 4
Squat 140 1 MR10 Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
130 5-10 3 If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following weeks.
Bench 150 3 3
Low Pin Press RPE9 3 3
Deadlift Variation RPE9 3 8
Accessory 1 3 20
Accessory 2 3 20

Day 5
Bench 150 3 3
High Pin Press RPE9 3 3
Accessory 1 3 20
Accessory 2 3 20
Week 3
Lift Wt. Sets Reps
Day 1
Squat 150 3 4-6
Bench 180 3 1
150-160 3 3
Deadlift 220 3 3-6
Accessory 1 3 20
Accessory 2 3 20

Day 2
Bench 150-160 3 3
Close Grip Bench RPE9 3 12
Accessory 1 3 20
Accessory 2 3 20

Day 3
Bench 150-160 3 3
OHP RPE9 3 12
Accessory 1 3 20
Accessory 2 3 20

Day 4
Squat 155 1 4-6
Bench 150-160 3 3
Close Grip Bench RPE9 3 10
Deadlift Variation RPE9 1 8
Accessory 1 3 20
Accessory 2 3 20

Day 5
Bench 150-160 3 3
OHP RPE9 3 10
Accessory 1 3 20
Accessory 2 3 20
Week 4
Lift Wt. Reps Set
Day 1
Squat 152.5 1 3
155 1 3
160 1 3
Deadlift Variation RPE9 3 6
Accessory 1 3 20
Accessory 2 3 20

Day 2
Bench 175-180 10 3 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 acceptable as a no break minimum since predicting with accuracy will be difficult.
Close Grip Bench PR Peak Set 15-20 After getting at least 15 reps, then you can rack the weight to just rest as little as possible before squeezing out the rest. No matter what 20 total reps should be completed.
Due to the fatigue from the bench press sets, optimal performance on these accessory peak sets is not expected. So don't be dissapointed if you have to use lighter weight than you anticipated.

Day 3
Squat 160 1 3
160 1 1-2
Deadlift 230 1 3
240 1 1-2
Accessory 1 3 20
Accessory 2 3 20

Day 4
Bench 180-195 5-10 3 I'd rather have you choose the maximum weight and hit just 5 sets than the minumum
OHP PR Peak Set 15-20 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.
Week 5
Lift Wt. Sets Reps
Day 1
Squat 165 1 1-4
Deadlift 170 1 4
175 1 4
180 1 2
Accessory 1 3 20
Accessory 2 3 20

Day 2
Bench 195-200 3 3
Accessory 1 3 20
Accessory 2 3 20

Day 3
Deadlift 245 1 1-4
Accessory 1 3 20
Accessory 2 3 20

Day 4
Bench 5RM 1 5
185 5 3
Accessory 1 3 20
Accessory 2 3 20
Week 6

For Week 6, you have three options:

1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

Determining Projected Max

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

Lift: Week 5 Reps: Projected Max:

Squat 2 170
Deadlift 2 250

Lift Wt. Sets Reps

Day 1
Squat 160 1 1
High Pin Press 235 3 3
Deadlift 240 1 1
Accessory 1 3 20
Accessory 2 3 20

Day 2
Squat 170 1 1
Bench 220 1 1
Deadlift 250 1 1