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Strength · Powerlifting

Candito 6 Week Strength

Jonnie Candito's intermediate powerlifting peaking block. Six weeks build from muscular conditioning to hypertrophy, intensification, acclimation, peaking, and a final max-test week. All percentages are pre-set from your training max — set it once at the start.

Intermediate 5 days/week 6-week plan ~25–35 min/session
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Candito 6 Week Strength program cover art
The program

Candito 6 Week Strength — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 15 sessions

W1 — Squat/DL Heavy

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)4×6 @ 80%2:30
Deadlift (Barbell)2×6 @ 80%2:30

W1 — Upper

Tuesday~35–50 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 50% 1×10 @ 67.5% 1×8 @ 75% 1×6 @ 77.5%2:30
Dumbbell Row2×10 1×8 1×62:30
Overhead Press (Dumbbell)2×12 1×10 1×82:30
Pull Up2×12 1×10 1×82:30

W1 — Upper

Thursday~35–50 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 50% 1×10 @ 67.5% 1×8 @ 75% 1×6 @ 77.5%2:30
Dumbbell Row2×10 1×8 1×62:30
Overhead Press (Dumbbell)2×12 1×10 1×82:30
Pull Up2×12 1×10 1×82:30

W1 — Squat/DL Light

Friday~20–25 min
ExerciseSets × RepsRest
Squat (Barbell)4×8 @ 70%2:30
Deadlift (Barbell)4×8 @ 70%2:30

W1 — Upper

Saturday~35–50 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 50% 1×10 @ 67.5% 1×8 @ 75% 1×6 @ 77.5%2:30
Dumbbell Row2×10 1×8 1×62:30
Overhead Press (Dumbbell)2×12 1×10 1×82:30
Pull Up2×12 1×10 1×82:30
Week 25 sessions

W2 — Squat/SLDL

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×8–10+ @ 80% AMRAP2:30
Romanian Deadlift (Barbell)3×82:30

W2 — Upper

Tuesday~30–40 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 72.5% 1×10 @ 77.5% 1×6–8+ @ 80% AMRAP2:30
Dumbbell Row1×10 2×82:30
Overhead Press (Dumbbell)1×10 1×8 1×62:30
Pull Up1×10 1×8 1×62:30

W2 — Squat/SLDL

Thursday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×7–10+ @ 80% AMRAP2:30
Romanian Deadlift (Barbell)3×82:30

W2 — Upper

Friday~30–40 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 72.5% 1×10 @ 77.5% 1×6–8+ @ 80% AMRAP2:30
Dumbbell Row1×10 2×82:30
Overhead Press (Dumbbell)1×10 1×8 1×62:30
Pull Up1×10 1×8 1×62:30

W2 — Upper

Sunday~30–40 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×10 @ 72.5% 1×10 @ 77.5% 1×6–8+ @ 80% AMRAP2:30
Dumbbell Row1×10 2×82:30
Overhead Press (Dumbbell)1×10 1×8 1×62:30
Pull Up1×10 1×8 1×62:30
Week 34 sessions

W3 — Squat/DL Heavy

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)2×4–6 @ 85% 1×4–6+ @ 85% AMRAP2:30
Deadlift (Barbell)2×3–6 @ 87.5%2:30

W3 — Upper

Wednesday~30–40 min
ExerciseSets × RepsRest
Bench Press (Barbell)2×4–6 @ 85% 1×4–6+ @ 85% AMRAP2:30
Dumbbell Row3×62:30
Overhead Press (Dumbbell)3×62:30
Pull Up3×62:30

W3 — Squat/SLDL

Friday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×4–6+ @ 85% AMRAP2:30
Romanian Deadlift (Barbell)1×82:30

W3 — Upper

Saturday~30–40 min
ExerciseSets × RepsRest
Bench Press (Barbell)2×4–6 @ 85% 1×4–6+ @ 85% AMRAP2:30
Dumbbell Row3×62:30
Overhead Press (Dumbbell)3×62:30
Pull Up3×62:30
Week 44 sessions

W4 — Squat/SLDL

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×3 @ 87.5% 1×3 @ 90% 1×3 @ 92.5%2:30
Romanian Deadlift (Barbell)2×62:30

W4 — Upper

Tuesday~35–45 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×3 @ 85% 1×3 @ 87.5% 1×3 @ 90%2:30
Dumbbell Row2×10 1×8 1×62:30
Overhead Press (Dumbbell)2×12 1×10 1×82:30
Pull Up2×12 1×10 1×82:30

W4 — Heavy Squat/DL

Thursday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×3 @ 92.5% 1×1–2+ @ 95% AMRAP2:30
Deadlift (Barbell)1×3 @ 92.5% 1×1–2+ @ 95% AMRAP2:30

W4 — Upper

Friday~35–45 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×3 @ 85% 1×3 @ 87.5% 1×3 @ 90%2:30
Dumbbell Row2×10 1×8 1×62:30
Overhead Press (Dumbbell)2×12 1×10 1×82:30
Pull Up2×12 1×10 1×82:30
Week 53 sessions

W5 — Squat / Light DL

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×1–4+ @ 97.5% AMRAP2:30
Deadlift (Barbell)1×4 @ 67.5% 1×4 @ 70% 1×4 @ 72.5%2:30

W5 — Bench / Upper

Wednesday~25–35 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×1–4+ @ 97.5% AMRAP2:30
Dumbbell Row1×8 2×62:30
Overhead Press (Dumbbell)1×8 2×62:30
Pull Up1×8 2×62:30

W5 — Deadlift

Friday~15–25 min
ExerciseSets × RepsRest
Deadlift (Barbell)1×1–4+ @ 97.5% AMRAP2:30
Week 63 sessions

W6 — Max Squat

Monday~15–25 min
ExerciseSets × RepsRest
Squat (Barbell)1×1 @ 100%2:30

W6 — Max Bench

Wednesday~15–25 min
ExerciseSets × RepsRest
Bench Press (Barbell)1×1 @ 100%2:30

W6 — Max Deadlift

Friday~15–25 min
ExerciseSets × RepsRest
Deadlift (Barbell)1×1 @ 100%2:30

Source: Jonnie Candito — canditostrengthcoach.com

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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