Who is the Candito 6-Week program best for?

Intermediate lifters who have finished linear progression and want a structured peaking program. It works well for lifters preparing for a first powerlifting meet or testing a new max after months of volume work.

Do I need to know my exact 1RM to run Candito?

A reasonable estimate is enough. The program uses percentages of 1RM, so being within 5–10% is sufficient. Use a recent heavy triple or five-rep set to estimate your max with an online calculator.

Can I run Candito back-to-back?

Yes, many lifters run multiple consecutive Candito cycles. After testing a new max at the end of week 6, reset your percentages based on the new number and start a fresh cycle.

What accessory work should I add to the Candito program?

Weeks 1–2 support the most accessory volume. Add 2–3 accessory movements per session targeting weak points: Romanian deadlifts for posterior chain, close-grip bench for tricep strength, and pause squats for bottom-of-squat weaknesses.

Candito 6-Week Strength Program: The Complete Guide

Quick Answer: The Candito 6-Week Strength Program by Jonnie Candito is a free, widely used intermediate powerlifting program that takes you from hypertrophy to a tested 1RM in just six weeks. It uses three training days per week and a logical phase structure that prepares the body for maximal effort. Track every percentage and phase in Gladiator Lift to maximize your peaking result.

What Is the Candito 6-Week Program?

The Candito 6-Week Strength Program was created and freely distributed by Jonnie Candito—a competitive powerlifter who totaled elite in multiple weight classes. The program's genius is its modular phase design: two weeks of hypertrophy work to build muscle and work capacity, two weeks of strength work to practice higher intensities, one week of peaking, and one week to test maximal strength.

The program is three days per week, making it compatible with busy schedules. It focuses on the squat, bench press, and deadlift as primary movements, with supplemental upper and lower work filling in the gaps.

One of the program's most popular features is its free spreadsheet that auto-calculates all percentages from your entered 1RMs. Gladiator Lift replicates this functionality natively, so every workout arrives pre-populated with target weights.

Program Overview and Phases

Phase	Weeks	Focus	Intensity
Hypertrophy	1–2	Volume and muscle building	50–75%
Strength	3–4	Heavier sets, lower reps	75–90%
Peaking	5	Preparing for max effort	87.5–95%
Max Week	6	1RM testing	97.5–100%+

Training Days

Day	Focus
Day 1	Squat + Accessory Lower
Day 2	Horizontal Push/Pull (Bench focused)
Day 3	Deadlift + Squat supplemental

Weeks 1–2: Hypertrophy Phase

The hypertrophy phase uses higher reps at moderate intensity to build muscle mass and improve work capacity. This phase is often underestimated—it is not a warm-up to the program; it is a deliberate base-building stimulus.

Squat (Weeks 1–2)

Week	Set 1	Set 2	Set 3	Set 4
1	4×10 @ 55%	—	—	—
2	3×8 @ 60%	1×8 @ 65%	—	—

Bench Press (Weeks 1–2)

Week	Sets × Reps	%
1	4×10	55%
2	3×8 + 1×8	60–65%

Deadlift (Weeks 1–2): Follow the same percentage and rep scheme as squat but pull on Day 3. Accessory Work (Weeks 1–2):

Romanian Deadlift: 3×10 @ 50% of deadlift 1RM
Barbell Row: 4×8 (moderate weight)
Close-Grip Bench: 3×10 (60% of bench 1RM)
Leg Press or Lunges: 3×12

Weeks 3–4: Strength Phase

The strength phase dramatically increases intensity and drops rep ranges. Sets are now heavy enough to require real effort but not so heavy that form breaks down.

Squat (Weeks 3–4)

Week	Sets × Reps	% of 1RM
3	2×5 + 1×3	75–80%
4	2×4 + 1×2	82.5–87.5%

Bench Press (Weeks 3–4)

Week	Sets × Reps	% of 1RM
3	2×5 + 1×3	75–80%
4	2×4 + 1×2	82.5–87.5%

Deadlift (Weeks 3–4): Mirror the squat percentages and rep scheme. Accessory Work (Weeks 3–4): Reduce volume. Keep 1–2 accessory movements per session, focusing on weakness areas rather than additional volume on the primary lifts.

Week 5: Peaking Phase

Week 5 is the last heavy training week before the max test. The goal is to handle near-maximal weights without exhausting the nervous system. Volume is low; intensity is high.

Squat – Week 5

Set	Reps	% of 1RM
1	2	87.5%
2	2	90%
3	1	92.5–95%

Bench Press – Week 5

Set	Reps	% of 1RM
1	2	87.5%
2	1	90–92.5%

Deadlift – Week 5: One heavy single at 90–92.5%, then complete rest.

The key principle of week 5 is no grinding. Every single should move with speed and confidence. If a lift feels slow or shaky, it's a sign to stay conservative in week 6 rather than chasing a number that isn't there yet.

Week 6: Max/Competition Week

Week 6 is test week. Candito prescribes a structured approach to hitting maximal singles with adequate rest between attempts.

Recommended Attempt Selection

Attempt	% of Estimated 1RM	Goal
1st attempt	92–95%	Confident make, set the foundation
2nd attempt	97–100%	Challenging but achievable PR
3rd attempt	102–105%	All-out PR attempt

Sample Schedule

Day	Activity
Monday	Squat max attempts
Wednesday	Bench press max attempts
Friday	Deadlift max attempts

Take full rest (at least 72 hours) between max days. Warm up thoroughly but conservatively—heavy warm-up sets within a few days of a max test blunt nervous system readiness.

Customization Options

Candito designed the program with flexibility in mind:

For powerlifters with competition-specific needs: Keep the core structure intact but add competition-specific movements (pause squat, competition-grip bench) during the accessory slots in weeks 1–2. For lifters who want more frequency: The program can be run four days per week by adding a dedicated upper-body hypertrophy day on Tuesday during weeks 1–2. This is especially useful for lifters whose bench press lags behind their lower-body lifts. For lifters with a weak deadlift: The deadlift can be moved to its own day and given more supplemental volume during weeks 1–2 without disrupting the program's integrity.

Tracking with Gladiator Lift

The Candito program's percentage-based structure is precisely where Gladiator Lift shines. Enter your starting 1RMs for squat, bench, and deadlift, and every session's working weights are automatically calculated across all six weeks.

The phase-by-phase progress view lets you compare your hypertrophy RPE scores against your strength phase scores—if your week-3 sets at 80% feel harder than they should, the week-1–2 logs will show whether you were under-recovered entering the strength phase.

At the end of week 6, log your new maxes in Gladiator Lift. The app automatically recalculates all percentages for your next Candito cycle, so your next run of the program is ready to go the moment you complete your current one.