[Excel created by Cody Page]

Candito Advanced Bench Program

Units: LB
Current 1RM (in lbs): 132
Desired 1RM (in lbs): 225

Accessory #1: Spoto Press

Accessory #2: Incline Bench Press
Select Week
1

Week 1 Day 1
Exercise Weight Sets Reps
Barbell Flat Bench 90 3 3
- - - -
Spoto Press 3 8
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 2
Exercise Weight Sets Reps
Barbell Flat Bench 90 3 3
Incline Bench Press 3 6
Isolation Accessory 3 20
Isolation Accessories 3 20
Week 1 Day 3
Exercise Weight Sets Reps
Barbell Flat Bench 90 3 3
Spoto Press 3 6
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 4
Exercise Weight Sets Reps
Barbell Flat Bench 90 3 3
Incline Bench Press 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 5
Exercise Weight Sets Reps
Barbell Flat Bench 90 3 3
Spoto Press 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
[Excel created by Cody Page]

Notes And Additions

Weeks 1-3 I strongly recommend training 5 days in a row followed by 2 day break. This allows for
greater recovery (albeit nowhere near full recovery) prior to days where singles are performed.

Weeks 4-6 only have 2 workouts so it is not an error that the other 3 days are left blank.

Week 4 Day 2: I'd rather have you choose the maximum weight and hit just 5 sets than the minumum
weight for 10 sets. So pick the heaviest weight if possible then do as many sets as you can. If you do
manage to hit both the max weight and max amount of sets (10), and feel no nagging pain from overuse,
then add 5 backoff sets x 3 reps with 80% of your goal max for extended pauses (3 seconds) on each rep.

For more info, check out the "General Guidelines To Program" tab + download the PDF I made.

Update: KG Unit Option Temporarily Removed Due To Technical Difficulties.

reak. This allows for
es are performed.

left blank.

sets than the minumum

ts as you can. If you do
nagging pain from overuse,
es (3 seconds) on each rep.

d the PDF I made.

Offseason Bench Press Protocol
Movement Sets x Reps
Bench Press 1 x 3 @ 80-90% 1 RM
Barbell Press 4x8
Chest Fly 5 x 12
Tricep Isolation 5 x 12
Upper Back Work Optional

"Barbell Press" refers to rotating betwen close grip bench, overhead press, and incline press.

Goal = Simply to maintain strength with minimum effective volume rather than maximimum recoverable volume.
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be the hardest set of the workout.
orkout.
Accessory #1 Options Accessory #2 Options 1 LB Week 1 Values Week 2 Values
2 KG 90 90
Close Grip Bench Standing Overhead Barbell Press 3 -
Spoto Press Incline Bench Press 4
Slingshot Bench Press Seated Barbell Press 5 90 90
Wide Grip Bench Press Push Press 6 90 90
KILO CONV KILO CONV
40 40
40 40
2 2
40 40

-
-
KILO CONV
#VALUE!
#VALUE!
1
#VALUE!
Week 3 Values Week 4 Values Week 5 Values Week 6 Values
90 90 90 -

90 90 90 -
90 90 90 -
KILO CONV KILO CONV KILO CONV
40 40 40
40 40 40
2 2 2
40 40 40