Written by Hamza J
Based on Jonnie Candito's 6 Week Strength Program, with some minor adaptations.
A free periodized strength program for the squat, bench press, and deadlift. Six weeks that swing like a pendulum from high-volume muscular conditioning through hypertrophy, linear strength work, and heavy weight acclimation, to near-maximal top sets in week 5 and an optional max test in week 6.
The Candito 6-Week Strength Program is for lifters past the beginner stage who want a structured block that peaks their squat, bench, and deadlift. It is one of the most popular free powerlifting programs ever released, and it is built to be repeated cycle after cycle.
The program focuses on:
If you want a repeatable 6-week block with a clear test at the end, or you are peaking for a meet, this is a proven choice.
| Week | Phase | Sessions |
|---|---|---|
| 1 | Muscular Conditioning | 5 (3 upper, 2 lower) |
| 2 | Hypertrophy | 5 (3 upper, 2 lower) |
| 3 | Linear Max OT | 4 (upper/lower split) |
| 4 | Heavy Weight Acclimation / Explosiveness | 4 (upper/lower split) |
| 5 | Intense Strength Training | 3 (one per lift) |
| 6 | Deload or Max Test (optional) | Optional |
All working weights are calculated from your 1-rep max for each lift. The official spreadsheet computes every set for you, which is exactly what the app does as well.
The block opens with high-volume full-body work at moderate intensity to condition the muscles for the heavy lifting ahead. The loading is heavier than most "volume" programs, staying near 80% for strength specificity:
Week 2 is the highest-volume week of the program.
Volume drops sharply and intensity climbs about 5% per week, with regular work at 85-90% and above:
Only three sessions, each dedicated to one lift. You work up to a final top set of 1-4 reps at 97.5% of your entered max. This set is the test built into the program:
Three options:
If you compete, the program is designed so week 6 lands on meet week. If you don't want to max out, project your new 1RM from the week 5 top set: multiply the weight by 1.03 for 2 reps, 1.06 for 3 reps, or 1.09 for 4 reps.
Every upper session includes bench press plus three required accessories:
| Category | Examples |
|---|---|
| Back | Dumbbell rows, weighted pull-ups |
| Shoulders | Seated dumbbell overhead press |
| Biceps | Dumbbell curls, barbell curls |
Optional work is intentionally left without percentages so you can autoregulate based on how you feel that day.
Progression happens between cycles, not within one:
The failure rule: if you fail to complete any set as written, drop that lift's max by 5% in the calculations and keep going. This keeps the later weeks honest and prevents one inflated max from wrecking the block.
Everything below assumes your form is already solid. Finding your working weight, adding weight, chasing reps, all of it only works if you can perform the lift correctly. While your form is not locked in, that is your only job. Make good form the goal of every set, not the weight on the bar. Drilling the movement with an empty bar beats loading plates onto a lift you cannot control yet.
To learn, don't hesitate to search Google and YouTube (there is a lot of good free material) and record yourself from the side to compare against a proper demonstration. In general, good form means a full controlled range of motion, a braced neutral spine, no bouncing or momentum, a consistent setup every rep, and ending the set when technique breaks down rather than grinding sloppy reps.
You need an accurate 1-rep max for squat, bench press, and deadlift. Every working weight in all six weeks is computed from these three numbers.
Enter it directly, and be honest. An inflated max makes week 2 miserable and week 5 impossible.
Example:
You squat 120 kg (265 lbs) for 5 reps:
Estimated 1RM = 120 × 5 × 0.0333 + 120 = 140 kg (308 lbs)
Week 1 Day 1: 4×6 at 80% = 112 kg (247 lbs)
It's better to start too light than too heavy. The failure rule will correct an inflated max, but only after it has cost you sessions.
Work up to each day's first working set with progressively heavier, low-rep sets: empty bar, then 3-4 jumps of decreasing reps. In weeks 4 and 5, take the last warm-ups as singles and doubles so you reach the heavy top sets fresh. The week 1-2 upper sessions build the ramp into the program itself (the 50% and 67.5% sets of 10).
| Exercise Type | Rest Period |
|---|---|
| Main lifts (squat, bench, deadlift) | 3-8 minutes, as needed |
| Week 2 back-off sets | 1 minute (prescribed) |
| Mandatory accessories | 2-3 minutes |
| Optional exercises | 1-2 minutes |
Candito prescribes full rest on the main lifts: 3-8 minutes is optimal depending on the set. Most sessions fit inside 45-60 minutes.
One cycle is 6 weeks (or 7 with a max-out week plus deload). The program is built to be run repeatedly: each cycle ends with new maxes that seed the next cycle. Two to four back-to-back cycles is a common way to structure several months of training.
If you would like to read the original program page:
A mirror of the official spreadsheet is also available on Lift Vault.
Virtus Athlete fully integrates the Candito 6-Week Strength Program, handling the phase-by-phase percentages, the accessory structure, and the cycle-to-cycle max updates for you. Just enter your 1RM values and start training.
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