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Candito 6 Week Intermediate + Advanced Bench Program Combined
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Start dateMonday, January 1, 2018
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Unitkg
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Lift1RM
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Squat100
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Deadlift100
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Bench100
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Desired Bench Max105
Set at about 2-5% above current 1RM:
102.5-105
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This should be something achievable in 6 weeks
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Bench Accessories
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Low pin press accessory
Low pin press
If low-pin press or board is available - use this
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High pin press accessory
High pin press
If high-pin press or board is available - use this
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High specificity accessory
Close Grip Bench
Do not pick an accessory that is the same as an alternative low-pin or high-pin accessory
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Low specificity accessory
Incline Bench
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Deadlift Variation
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VariationPause Deadlift
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Upper Body Accessories
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Back - HorizontalBarbell Row
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ShouldersOHP
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Back - VerticalWeighted Pull-up
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If you ever fail a rep, reduce the max for that lift by 2.5% going forwards.
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Additional Accessories:
Upper pull exercises
[Jonnie suggests 20 reps per set]
Upper push exercises
[Jonnie suggests 20 reps per set]
Lower body exercises
[Jonnie suggests 8-12 reps per set]
Explosive lower body
[Jonnie suggests 4 reps per set - will need to change this]
Warm up/Activation exercises
[not part of routine - just suggestions]
Core exercises
[not part of routine - just suggestions]
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Horizontal rows machine
Incline chest fly
Calf raises on leg press
Box jumps
Leg flys (side, back, front)
Weighted planks
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[Addtional exercises
Vertical rows machine
Flat chest fly
Laying hamstring curl
Single leg box jump
One foot hip thrust
Deadbugs
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can be added to the
Cable bicep curl
Skull crushers
Leg extension
Med ball throws
Spiderman stretch
Weighted side planks
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bottom of each
Preacher curl
Incline bench press
Hip thrust
Explosive single leg press
Bird-dogs
Copenhagen planks
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list for each group,
Hammer curl
Cable tricep extension
Single leg press
Jump squats
Cat-cows
Banded leg extentions
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which will then show
Rear delt flys
Chest dips
Single leg hamstring curl
Power clean
Hip aeroplanes
Pallof press
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up in the drop down
Face pulls
Shoulder flys machine
Platz squat
Band YTWLs
Ab roller
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menus for accessories
Machine lat pullover
Tricep extension machine
Hack squats (reverse)
Band rhomboid rows
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through the routine]
Single arm cable row
Flat press machine
RDL
Wall angels
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Staright arm lat pulldown
Incline press machine
Glute-ham raise
Banded walks
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Preacher curl machine
Clam shells
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Rotator cuff banded 3ct holds
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Shinbox getup
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Scapular pull-ups
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