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Candito 6 week
Bulking
Intermediate
Barbell
Plan Details
The Candito 6 week routine by Smarkwe2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Candito's 6 week intermediate strength program. Each week is a different phase, starting at 5 days a week then tapering down as the loads increase. Week 1: Muscular conditioning (3 bench, 2 squat/dead) Week 2: Hypertrophy (3 bench, 2 squat/dead) Week 3: Linear max OT (2 bench, 2 squat/dead) Week 4: High weight acclimation (2 bench, 2 squat/dead) Week 5: High intensity strength (1 bench, 1 squat/volume dead, 1 max dead) Week 6: Deload
Routine detail
Day 1
Bench focus
Est. 44 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Day 2
Squat and deadlift
Est. 24 min
2 exercises
Smith Machine Squat
4 Sets x 6 Reps
Barbell Deadlift
2 Sets x 6 Reps
Day 3
Bench focus
Est. 44 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Day 4
Squat and deadlift
Est. 26 min
2 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Day 5
Bench focus
Est. 33 min
4 exercises
Barbell Bench Press
1 Set x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
