What is the Candito 6 Week Program?
The Candito 6 Week Program is Jonnie Candito's periodized strength cycle built around the bench press, squat and deadlift. Instead of repeating one rep scheme, it walks through a different phase each week — conditioning and hypertrophy, then heavier strength work, then near-maximal singles, then a test or deload — so you peak your three big lifts over six weeks.
Because every working weight on the original spreadsheet is calculated from your one-rep maxes, it is a percentage-based program: enter your maxes and the sheet (or, in LiftLab, the app) fills in every set for you.
The six weeks
- Week 1 — Muscular conditioning (moderate)
- Week 2 — Conditioning / hypertrophy (higher)
- Week 3 — Linear max-OT strength
- Week 4 — Heavy-weight acclimation
- Week 5 — High-intensity strength (heavy singles)
- Week 6 — Test a new max or deload
How LiftLab runs the Candito 6 Week
- Enter your bench, squat and deadlift max once
- Every set's weight computed from your maxes, each week
- One program — step through weeks 1–6 and the layout changes automatically
- Max-rep (MR) sets logged as AMRAP to gauge progress
- Weights rounded to your chosen exercise increments, with the rest timer built in
Who it's for
Intermediate lifters who want to peak the bench, squat and deadlift over a short, structured block. It works best once a novice linear progression has stalled and you can train four or five focused days a week.
How to get the Candito 6 Week Program in LiftLab
- Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download Candito 6-Week StrengthIt's added to your app as a fully editable copy.
- Enter your three maxesYour bench, squat and deadlift 1RM drive every week's loads; set the rounding so weights land on real plates.
- Train week by weekLog sets with the rest timer running; step the week forward and LiftLab serves that phase's sessions and loads automatically.
Candito 6 Week Program FAQ
Do I need the LiftLab app to run the Candito 6 Week Program?
Yes. LiftLab is a free app for Android and iPhone. Install it from Google Play or the App Store and download Candito 6-Week Strength from the in-app catalog.
How does LiftLab calculate the weights?
You enter your bench press, squat and deadlift one-rep maxes once. LiftLab computes every working set as a percentage of those maxes for each of the six weeks, so you never touch the spreadsheet math.
Is it one program or split into pieces?
It is one program. You step through weeks 1 to 6 in the app and the day layout and loads change automatically each week, so the whole cycle stays in a single plan.
Is the Candito 6 Week Program free in LiftLab?
Yes — the app and the plan are free, with no account required.
Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.