Candito 6 Week with Advanced Bench
Strength
6 weeks / 5 days per week
Candito’s 6 week template with his Advanced bench program rolled in. The 6th week is a deload where you repeat your first week without your updated maxes. I highly recommend you check out the template this is based off of on Liftvault.com. https://liftvault.com/programs/powerlifting/candito-6-week-advanced-bench-press-hybrid-program/
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Week 1
Day 1
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
10 reps
8 reps
6 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
SupplementalBench Press
SupplementalSpoto Press
AssistanceDeadlift
SupplementalLeg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
SupplementalBent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Squat
SupplementalBench Press
SupplementalIncline • Bench Press
AssistanceDeadlift
SupplementalRomanian Deadlift
AssistanceBox Jump
AssistanceDay 5
Bench Press
SupplementalSpoto Press
AssistanceHelm’s Row
AssistancePress
Assistance12 reps
12 reps
10 reps
8 reps
Pull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Lateral • Raise
AssistanceFace Pull
AssistanceWeek 2
Day 1
Bench Press
Supplemental1 x 90%
3 x 75%
3 x 75%
3 x 75%
Incline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
8 reps
8 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
Supplemental10 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
Bench Press
SupplementalSpoto Press
AssistancePause Deadlift
AssistanceLeg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
SupplementalBent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Squat
Supplemental10 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
3 x 80%
Incline • Bench Press
AssistanceBench Press
SupplementalPause Deadlift
AssistanceRomanian Deadlift
AssistanceBox Jump
AssistanceDay 5
Bench Press
SupplementalSpoto Press
AssistanceHelm’s Row
AssistancePress
Assistance10 reps
8 reps
6 reps
Pull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Lateral • Raise
AssistanceFace Pull
AssistanceWeek 3
Day 1
Bench Press
Supplemental1 x 90%
3 x 80%
3 x 80%
3 x 80%
Incline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
8 reps
8 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
SupplementalBench Press
SupplementalSpoto Press
AssistanceDeadlift
SupplementalLeg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
SupplementalBent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Squat
SupplementalBench Press
SupplementalIncline • Bench Press
AssistancePause Deadlift
AssistanceRomanian Deadlift
AssistanceBox Jump
AssistanceDay 5
Bench Press
SupplementalSpoto Press
AssistanceHelm’s Row
AssistancePress
Assistance10 reps
8 reps
6 reps
Pull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Lateral • Raise
AssistanceFace Pull
AssistanceWeek 4
Day 1
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
8 reps
8 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
Supplemental3 x 87.5%
3 x 90%
3 x 92.5%
Parallel Grip • Neutral Grip Incline Bench Press
AssistancePause Deadlift
AssistanceLeg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
Supplemental3 x 88%
3 x 89%
3 x 90%
3 x 91%
3 x 92%
3 x 93%
3 x 94%
3 x 95%
3 x 95%
3 x 95%
Bent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Squat
Supplemental3 x 92.5%
2 x 95%
Incline • Bench Press
AssistanceDeadlift
Supplemental3 x 92.5%
2 x 95%
Box Jump
AssistanceRomanian Deadlift
AssistanceDay 5
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
10 reps
8 reps
6 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceWeek 5
Day 1
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
8 reps
8 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
SupplementalParallel Grip • Neutral Grip Incline Bench Press
AssistanceDeadlift
Supplemental5 x 60%
3 x 60%
1 x 60%
4 x 67.5%
4 x 70%
2 x 72.5%
Leg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
Supplemental5 x 88%
3 x 90%
3 x 90%
3 x 90%
Bent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance10 reps
8 reps
6 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Deadlift
SupplementalIncline • Bench Press
AssistanceBox Jump
AssistanceRomanian Deadlift
AssistanceDay 5
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
10 reps
8 reps
6 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceWeek 6
Day 1
Bench Press
SupplementalIncline • Bench Press
AssistanceBent-over Row (Dumbbell)
Assistance10 reps
10 reps
8 reps
6 reps
Seated • Shoulder Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Tricep Dip
AssistanceHammer Curl
AssistanceDay 2
Squat
SupplementalBench Press
SupplementalSpoto Press
AssistanceDeadlift
Supplemental4 x 70%
4 x 70%
2 x 75%
Bench Press
AssistanceLeg Extension
AssistanceSeated • Leg Curl
AssistanceDay 3
Bench Press
SupplementalBent Over • Row
AssistanceBottoms Up KB/DB Press
AssistancePull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Biceps Curl
AssistanceTricep Extension
AssistanceDay 4
Squat
SupplementalBench Press
SupplementalIncline • Bench Press
AssistanceDeadlift
SupplementalBox Jump
AssistanceRomanian Deadlift
AssistanceDay 5
Bench Press
SupplementalHelm’s Row
AssistancePress
Assistance12 reps
12 reps
10 reps
8 reps
Pull-up (Weighted)
Assistance12 reps
12 reps
10 reps
8 reps
Spoto Press
AssistanceLateral • Raise
AssistanceFace Pull
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