Gymscore · Program schedule
Candito 6 Week Strength Program: Program schedule
The Gymscore Candito adaptation changes its workload and session structure across a short block. Early training uses more repeated work; later phases concentrate on heavier sets and a testing-oriented finish.
Who this template suits
A lifter with established squat, bench and deadlift experience who wants to follow a defined block with changing weekly demands.
When to choose another option
You want the same sessions every week, or you are not prepared to make appropriate decisions about the later heavy and testing work.
Template length
6 weeks
The summary says four to five days, but the stored week templates actually have four sessions in the earlier phases and three in the later phases. The complete saved plan lasts six weeks.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- pull-up bar
- cable machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Weeks 1-2 — Muscular Conditioning · weeks 1–2
Muscular Conditioning Week
Upper Body · Bench / Row / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 2 min |
| Barbell Row | 4 | 8-10 | 2 min |
| Overhead Press | 3 | 8-12 | 90s |
| Pull-ups | 3 | 8-12 | 90s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
| Cable Tricep Pushdown | 2 | 10-12 | 60s |
Lower Body · Squat / Deadlift / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 8-10 | 2 min |
| Romanian Deadlift | 3 | 8-10 | 2 min |
| Leg Press | 3 | 10-12 | 2 min |
| Lying Leg Curl | 3 | 10-12 | 60s |
| Standing Calf Raise | 3 | 12-15 | 60s |
Upper Body 2 · Bench / Row / Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 3 | 8-10 | 2 min |
| Seated Cable Row | 3 | 8-12 | 90s |
| Dumbbell Shoulder Press | 3 | 8-12 | 90s |
| Face Pull | 3 | 12-15 | 60s |
| Hammer Curl | 2 | 10-12 | 60s |
| Overhead Tricep Extension | 2 | 10-12 | 60s |
Lower Body 2 · Squat / Deadlift Variation
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 8-10 | 2 min |
| Barbell Deadlift | 3 | 6-8 | 3 min |
| Bulgarian Split Squat | 3 | 10 each leg | 90s |
| Leg Extension | 3 | 10-12 | 60s |
| Seated Calf Raise | 3 | 12-15 | 60s |
2. Weeks 3-4 — Strength / Linear Progression · weeks 3–4
Linear Strength Week
Upper Body Heavy · Heavy Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 3-5 | 3 min |
| Barbell Row | 4 | 3-5 | 2 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Pull-ups | 3 | 5-8 | 2 min |
| Face Pull | 3 | 12-15 | 60s |
Lower Body Heavy · Heavy Squat / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 3-5 | 3 min |
| Barbell Deadlift | 3 | 3-5 | 3 min |
| Leg Press | 3 | 6-8 | 2 min |
| Lying Leg Curl | 3 | 8-10 | 60s |
Upper Body 2 · Moderate Upper
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close-Grip Bench Press | 3 | 5-8 | 2 min |
| Dumbbell Row | 3 | 6-10 | 90s |
| Dumbbell Shoulder Press | 3 | 6-10 | 90s |
| Barbell Curl | 2 | 8-10 | 60s |
Lower Body 2 · Moderate Lower
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Paused Squat | 3 | 3-5 | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2 min |
| Leg Extension | 3 | 8-10 | 60s |
| Standing Calf Raise | 3 | 10-15 | 60s |
3. Week 5 — Heavy/Peak · weeks 5–5
Peak Week
Squat + Bench Heavy · Heavy Squat / Bench
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 2-3 | 4 min |
| Bench Press | 3 | 2-3 | 3 min |
Deadlift Heavy · Heavy Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 2-3 | 4 min |
Light Technique · Light Technique Work
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 3 | 2 min |
| Bench Press | 3 | 3 | 2 min |
4. Week 6 — Max Testing · weeks 6–6
Test Week
Squat Max Test · 1RM Squat
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 1 | 5 min |
Bench Max Test · 1RM Bench
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 1 | 5 min |
Deadlift Max Test · 1RM Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 1 | 5 min |
Questions answered
How many sessions are actually stored?
Four per week in the earlier templates and three per week in the later templates. The summary’s four-to-five-day label is broader than the saved schedule.
Is this a repeating weekly routine?
No. The six-week adaptation changes phases, rep targets and session count.
Must I test a one-rep maximum at the end?
The saved plan includes a testing phase, but whether to attempt a maximum depends on readiness and appropriate conditions. Record any alternative work honestly.