Candito 6 Week Strength Program: Full Review & Execution Guide

Whether you’re stuck at a plateau or just tired of doing the same 5×5 workouts week after week, the Candito 6 Week Strength Program offers a refreshing and effective approach to gaining strength without burning out. Created by powerlifter and coach Jonnie Candito, this free program remains one of the most downloaded and respected intermediate routines in the lifting world.

After diving deep into the official spreadsheet, this article will walk you through how the program works, who it’s for, and how to run it effectively.

What Is the Candito 6 Week Strength Program?

This is a periodized powerlifting-focused program that spans six weeks and uses different training phases to systematically build both muscle and strength. It’s designed to train the squat, bench press, and deadlift as primary movements, and it’s particularly effective for intermediate lifters who have a solid technique foundation and are looking for progress beyond beginner linear programs like Starting Strength or StrongLifts.

Who Should Run This Program?

✅ Ideal Candidates:

• Intermediate lifters with at least 6–12 months of consistent barbell training
• Lifters who have stalled on beginner programs
• Powerlifters looking to peak for a mock meet
• Athletes who want structure but some flexibility in accessory work

🚫 Not Ideal For:

• Absolute beginners (start with linear progression)
• Bodybuilders looking solely for hypertrophy
• Athletes who need a high degree of conditioning (e.g., CrossFit)
• Lifters who can’t commit to training 4 days per week

Program Structure Breakdown

Each week has a specific goal, gradually increasing in intensity while lowering volume. Here’s how the weeks are organized:

Week 1: Muscular Conditioning

• Goal: Build work capacity and endurance
• Focus: Moderate weights, higher volume
• Structure: 3–4 sets of 6–8 reps, often with moderate rest
• Accessory Work: Hypertrophy-style movements, like leg presses, rows, and dumbbell presses

📝 Why it matters: This week helps prepare your body for the intensity to come. Skipping this and jumping straight to heavy weights can increase injury risk or lead to faster fatigue.

Week 2: Hypertrophy/High Volume

• Goal: Build muscle and reinforce good movement patterns
• Focus: Slightly heavier weights, more volume
• Structure: Often includes back-off sets and higher accessory volume
• Notable: Pushes your capacity with lots of reps—expect soreness!

📝 Tip: Choose assistance work that directly supports your weak points (e.g., hamstring curls if your deadlift lockout is weak).

Week 3: Linear Strength Phase

• Goal: Start transitioning toward heavier loads
• Focus: Lower reps (5s and 3s), straight sets, and progressive overload
• Structure: Very structured compound lift progression
• Accessory Work: Still present but scaled back slightly

📝 This is the bridge between hypertrophy and peaking. You’ll see progress in bar speed and confidence under heavier weights.

Week 4: Heavy Weight Acclimation

• Goal: Prepare for maximal strength efforts
• Focus: Low reps, high intensity (up to ~90%+)
• Structure: Often includes “top sets” and back-off sets
• Accessory Work: Minimal; mostly compound movements

📝 This week is mentally challenging. You’ll be lifting close to your limits, so rest and nutrition are critical.

Week 5: Max Intensity Strength

• Goal: Prime the nervous system
• Focus: PR territory; very low volume
• Structure: Singles, doubles, or triples with near-maximal loads
• Accessory Work: None or very little

📝 Think of this as the week before the exam. You’ll be pushing numbers that should reflect all the prior weeks of hard work.

Week 6: Test, Deload, or Reset

Candito gives you three options:

1. Skip Week 6 and start a new cycle
2. Use projected maxes to plan next cycle while deloading
3. Test real 1RMs (recommended for mock meets or progress checks)

📝 Option 3 is ideal if you want to test strength in controlled settings, like in a home gym or as meet prep.

How To Run the Program

⚙️ Setup Steps:

1. Download the spreadsheet (comes with built-in % calculators)
2. Input your 1RM values for squat, bench, and deadlift
3. Select your preferred training days (usually 4 days/week)
4. Choose accessory exercises based on personal weaknesses

View Candito 6-week program here

Example Weekly Split:

• Day 1: Lower Body (Squat Focus)
• Day 2: Upper Body (Bench Focus)
• Day 3: Deadlift + Hamstrings
• Day 4: Optional Upper Body or Weak Point Day

Accessory Tips:

• Don’t skip them! They’re key for muscle growth and joint health.
• Common accessories include:
  • Barbell rows
  • Romanian deadlifts
  • Triceps pushdowns
  • Lunges
  • Pull-ups or lat pulldowns

Rest Periods:

• Weeks 1–2: 60–90 seconds between sets
• Weeks 3–5: 2–4 minutes for heavy compounds

Tracking Progress

The program’s spreadsheet does a great job of automatically adjusting set weights based on your inputs. But here’s how you can track outside the sheet:

• Use apps like Strong, RepCount, or FitNotes
• Take videos of top sets for form review
• Log any notes on how sets felt (e.g., “Last set RPE 9”)

Customization Options

Though it’s structured, there’s room to tweak:

• Swap in paused squats or close-grip bench if they address weaknesses
• Change accessory exercises week-to-week if boredom strikes
• Adjust training days if recovery becomes an issue (e.g., spread over 5 days)

Realistic Results You Can Expect

• Squat: 15–30 lb increase
• Bench: 5–15 lb increase
• Deadlift: 15–30 lb increase

These numbers assume proper nutrition, sleep, and consistency. Lifters often report better bar speed, improved technique, and more confidence under heavy loads.

Final Verdict

The Candito 6 Week Strength Program is one of the best free intermediate powerlifting programs available. It’s intelligently designed, adjustable, and built around sound training principles. Whether you’re prepping for a mock meet or trying to push past plateaus, it provides the structure and tools to succeed.

⭐ Final Score: 7/10

• Best For: Intermediate lifters ready to peak strength
• Not For: Total beginners or hypertrophy-only lifters

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