On a threedayperweek program, the daily volume should be lowered since the weekly frequency is higher. By ordering this program you have set a very specific goal for yourself and you have given yourself a timeline to work with. Just know that the bench press will be your current focus for the next 12 weeks. The role of the bench press in strength training by bill starr february 2012 bill starr on what bench pressing can do for athletes in any sporteven olympic weightlifting. If you plan on using the doubleoverhand grip then i recommend dedicating 20 minutes to additional grip training at the end of your workout. You can read more about the training program on the official website or. Editable excel file so you can log your lifts and progress. The first is to perform three to five sets of 10 to 15 reps with 50% of your new one rep max the second way is to break away from training altogether and only perform light physical activity. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. You could always try a different bench program to run concurrently with candito for the other. Nov 14, 2015 i am certainly not the most gifted bench presser in the world, but this program has helped me increase my bench by 30 lbs with 0 pounds of bodyweight gained, then hit a 2x bodyweight bench press.
Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines thresher sema build. You then do two to four sets of six to 10 reps of the following. This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and. After doing some research this morning i came across jonnie canditos linear progression and i quite like the look of it. And the spoto press made regular bench very very easy. The program the program is mainly for intermediate and advanced lifters. Chest workout for mass 5 exercises to follow for massive. Candito advanced 6 week bench press program spreadsheet. Similarly, the bench press is an excellent upper body development exercise, specifically for the chest and shoulders. Designed to get you to hit a new pr by the end of the 4 weeks. Gaining strength on the bench press is much harder without the support of a good spotter whose responsibility it is to not let you get buried by the but one of my favorites that is much simpler is the 6 week power bench program that a bodybuilder named john robbins used to blast his.
Also this is executed while varying the approach from normal. Are you strong if you can bench press at least your body weight quora. Pdf relationship between the number of repetitions and selected. An indepth look at jonnie candito 6 week strength program. For the bench press, start with a weight that is 65% of your one rep max. Jonnie candito has risen to star status on youtube. Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines.
Critical bench program training logs starting bench press max 100 lbs to 500 lbs. This spreadsheet uses the popular candito 6 week intermediate program as a base and replaces the regular bench press work with candito s advanced bench press program. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. My main goal is to hit that 200kg squat and deadlift. Excel created by cody page candito advanced bench program units. Candito advanced bench program read the explanation below and plug in your numbers. Obviously the bench press is still a compound movement, but it is clear the feeling is entirely different in comparison to a squatdeadlift. Its an easy exercise to learn and do and takes a minimum of equipment.
With every upper body workout, the only requirement is to complete the 4 exercises. A typical heavy bench day starts with eight to 12 sets of one to three reps of a a max effort bench press. That said, im confident that this is still enough work for most naturals to make progress if they push themselves. Sets and reps were flipped on week 4 for bench press. Ultimate 8 week deadlift program for super strength. Bench press program 6 weeks candito 6 week advanced bench. I enjoyed how it split up the intensity of days of lifts. Leading up to the program, ive always done candito s linear program and hit a grindy rpe 10 170 lb bench at 167. To access your ebooks or pdf files youll want to make sure you have the latest version of adobe reader installed on your computer.
Id recommend a bench specific program to help complement the candito 6 week program. Candito advanced bench program by jonnie candito goal and context of program this program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. Candito linear programming by jonnie candito the goal with this program is to provide a very simple layout with linear progression. Maryland powerlifting 12 week bench program brad gillingham inspired. The candito 6 week program is made for intermediates and candito linear program is made for beginners.
First, i explain the basics of the program, how to get started, and the breakdown weekbyweek. Put down that magazine article on how to increase your bench press by 20lbs. After warm up sets, do the heavy single for the day followed by the working sets for that day. Leading up to the program, ive always done canditos linear program and hit a grindy rpe 10 170 lb bench at 167.
The candito 6 week strength program is a 6 week training program built using periodization. The programming is fairly straight forwards, and is primarily nonlinear. Candito advanced bench program explanation byjonniecandito. Another difference is that the program follows an upperlower split instead of. Increase your bench press fifty pounds in ten weeks with this customized bench press program. Candito advanced bench program excel created by cody page. The program is explained in great detail in this pdf. Overall, canditos advanced bench program is pretty solid. Also this is executed while varying the approach from normal training outside of this specialized program as well. Candito advanced 6 week bench press program spreadsheet 2020. Im happy that he ditched the bench more to get better at benching approach, and that he stepped up the training frequency in addition. This is not to say you should neglect your legs and other areas.
This is the final phase of this macro cycle known as the western method of periodization. Choosing the best deadlift program for your body old. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. You will be lifting using several different set and rep ranges throughout the 6 week program. Following his advanced deadlift program and advanced squat program, jonnie candito s advanced bench press program is a bench focused program for athletes looking to bust through stubborn plateaus. The candito 6 week strength program is created by jonnie candito, and built using a.
The mixed grip with the mixed grip, you place one hand under the bar supinated and the other over pronated. This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. Nov 16, 2015 overall, candito s advanced bench program is pretty solid. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week.
This volume intensive program is built to specialize in the bench press over a six. An in depth look at jonnie candito 6 week strength program lift net. The bench program was the very first advanced single lift program that candito designed after feeling he had hit a wall. For powerlifting, this involves the bench press, squat, and deadlift. I was always looking for a bench program guaranteed to boost my bench not named smolov jr. I have pulled out some of the most important parts in the below overview, but if you wish the run the program i strongly recommend reading the pdf.
Candito 6 week strength program created by jon candito. Candito advanced bench program excel created by cody. Bench press program 6 weeks candito 6 week advanced. 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.
Also this is executed while varying the approach from normal training outside of this. An indepth look at jonnie candito 6 week strength program lift. Its not uncommon with this program to see a 2050 pound increase in a lifters bench press over a 16week training period. Candito advanced bench program candito training hq.
The paused squats and deadlifts will definitely contribute to maintaining good form and progressing the weight once a week by 2. I think any full body or 5x5 ish program would have also worked very well. Powerlifting bench press pyramid program for max strength. Bench press 315 pounds with this training plan stack. Bench press workout program spreadsheets lift vault. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. For example i feel that the pause squats on one day made the first squat workout of the week very easy. Candito workout is an app for a 6 week long training program made by jonnie candito.
Without further ado, here is the program the powerliftingtowin novice program. Chest workout for mass 5 exercises to follow for massive gains. This spreadsheet uses the popular candito 6 week intermediate program as a base and replaces the regular bench press work with canditos advanced bench press program. Workout sets and reps chart inspirational day beginner push pull.
The program is 4 weeks long and is a peaking program. Bench is by far my worst lift, and one day i was scrolling through this subreddit and found that candito released an advanced bench program. These distinctions while not anywhere near definitive, are there for a reason. Thats the most common criticism with candito s program, squats and dead goes up, bench doesnt.
I do not recommend running this if your current max is below 185 pounds. It is vital to keep in mind that the tradeoff between frequency and intensity is always an. Its much harder to grip a heavy barbell in this fashion at least without straps. Along with the bench press, squat, shoulder press, and deadlift, 531 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. I am certainly not the most gifted bench presser in the world, but this program has helped me increase my bench by 30 lbs with 0 pounds of bodyweight gained, then hit a 2x bodyweight bench press. Lets face it, everybody wants to increase their bench press, but gym regulars and bodybuilders eventually hit a plateau and struggle to raise those bench press numbers. This is a program built on the same principles and methods that larry williams used to break the alltime world record at 242 walked out in knee sleeves and bench pressed a massive 573 at 242 and over 600 lbs in training. The following tables provide the skeleton of your training program. Dont mess with the bench press, its loading, or its progression scheme, but. A 30y old guy weighing around 200lb will usually have to switch after reaching the 300lb squat. If you havent checked out the foundational articles of this series yet, youre going to want to do that now. You should always start these without any weights until youve got proper form down.
That means the program will not change week to week, simply steadily increasing weight without. My favorites are strengthtraining staples like chinups, dips, lunges, and back extensions. Candito bench press powerlifting program intermediate powerlifting workout routines across the web you will commonly find the same metric used to determine whether a lifter is intermediate or not. Since volume is high, there should be a minimum of two days off between bench days. Gillingham 12 week bench program usa powerlifting maryland. The bench press has always been a part of the routine for bodybuilders and strength athletes.
For the purpose of this training program we will focus three days of each week on the four previously listed areas. Eleven weeks from the day you start this program you will have a new maximum lift in the bench press. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. These are excerpts from the program description pdf on jonnies site. This program was designed before russian athletes were using steroids, so dont brush it off as something only a drugusing athlete could use. Apr 17, 2020 candito advanced bench press program overview. Bench press program 6 weeks 6 week power bench press program. Its a solid choice for deadlifts as well, but ive had minimal success running this program for bench press.
Following his advanced deadlift program and advanced squat program, jonnie canditos advanced bench press program is a benchfocused program for athletes looking to bust through stubborn plateaus. I have pulled out some of the most important parts in the below overview, but if you wish the. Even people who deadlift for competitions dont actually do deadlifts every day, more like once or twice a week. For those who dont know, this is the actual program that candito uses to. Choosing the best deadlift program for your body old school. Lb 315 325 close grip bench standing overhead barbell press select week 1 week 1 day 1 exercise barbell flat bench close grip bench isolation accessory isolation accessory weight 220 sets 3 3 3 3 reps 3 8 20 20 sets 3 3 3 3 reps. Thats the most common criticism with canditos program, squats and dead goes up, bench doesnt. Your opinions on candito linear program starting strength. I spent most of last year training for strength on jim wednlers 531 and my squatdeadlift and bench did see some nice increases, however i felt the program lacked volume. Choosing the best deadlift program to avoid strength plateau and increase rep max august 12, 2019. The percentages are based on your one rep bench max.
What program is best for increasing your bench press. The approach to lifting involves four workouts per week, with two being for the lower body and two for the upper body. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. As mentioned above, each routine comes with a freetodownload excel spreadsheet and pdf that will personalize each plan to your specific needs regarding what weights to use. Liftspecific powerlifting routines squat, bench press, and deadlift programs.
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