Six Week Peaking (Candito)
A periodized six-week cycle for new bests in the squat, bench press and deadlift. The first two weeks build a base with higher volume, weeks three and four get heavier and more specific, and week five brings heavy singles near the max. Week six is the test week: one true 1RM per lift across three days, nothing else — the results set the new Training Max (TM). The main lifts run off percentages of the TM, assistance and optional work at fixed reps. If the minimum reps aren't reached, lower the affected lift's TM by 2.5% in the settings and keep training normally. Anyone skipping week six projects the new max from the week-five single instead (test weight ×1.03 for two, ×1.06 for three, ×1.09 for four reps) — or takes a calm deload week. The TM also rises automatically at cycle end.
Who is this plan for?
- Advanced lifters with at least a year of serious barbell training
- Lifters who have outgrown linear progression on the main lifts
- Rough 1RM or Training Max known for squat, bench and deadlift
- Goal: maximal strength in the three competition lifts through a planned peaking cycle
How it works
- Percentage wave: Across five weeks the focus shifts from volume and conditioning to heavy maximal strength. The main lifts run throughout off percentages of the Training Max.
- AMRAP sets: On rep ranges the lower reps are the minimum, the higher are headroom for good days. AMRAP sets go for as many clean reps as possible — the week-two volume set is capped at ten.
- Week-six test: Week five brings heavy singles near the max, week six the real 1RM test — one true max per lift, nothing else. The result sets the new Training Max.
- Per-cycle progression: The Training Max climbs automatically at cycle end. At the start of the next cycle it can be nudged up by hand in the exercise settings if the test gave more.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Program Structure
4 exercises · 12 sets
~34 min
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 22 sets
~58 min
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
6 exercises · 22 sets
~58 min
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
4 exercises · 12 sets
~34 min
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 19 sets
~46 min
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
5 exercises · 15 sets
~43 min
First set ten reps max (if under eight, lower this exercise's Training Max by 2.5%). Then 5×3 as extra volume.
First set ten reps max (if under eight, lower this exercise's Training Max by 2.5%). Then 5×3 as extra volume.
Variation, free choice: Romanian, stiff-legged, deficit or paused deadlift.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 18 sets
~46 min
Last set 6–8 reps.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
5 exercises · 18 sets
~54 min
First set ten reps max. Back-off after: ten reps → 10×3, eight–nine → 8×3, seven → 5×3, under seven skip it and lower the Training Max by 2.5%.
First set ten reps max. Back-off after: ten reps → 10×3, eight–nine → 8×3, seven → 5×3, under seven skip it and lower the Training Max by 2.5%.
Variation, free choice: Romanian, stiff-legged, deficit or paused deadlift.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 18 sets
~46 min
Last set 6–8 reps.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
6 exercises · 16 sets
~38 min
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
2 exercises · 5 sets
~17 min
Target range 4–6 reps.
Target range 3–6 reps.
4 exercises · 12 sets
~32 min
Target range 4–6 reps.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
2 exercises · 2 sets
~6 min
Target range 4–6 reps.
Variation, free choice: Romanian, stiff-legged, deficit or paused deadlift.
4 exercises · 12 sets
~32 min
Target range 4–6 reps.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
4 exercises · 11 sets
~29 min
Variation, free choice: Romanian, stiff-legged, deficit or paused deadlift.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 21 sets
~53 min
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
4 exercises · 10 sets
~25 min
Last set 1–2 reps.
Last set 1–2 reps.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 21 sets
~53 min
Middle set 2–4, last set 1–2 reps.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
4 exercises · 10 sets
~25 min
Heavy single: one to four reps near the max.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
6 exercises · 16 sets
~37 min
Heavy single: one to four reps near the max.
Alternative: dumbbell row, cable row or T-bar row.
Alternative: seated shoulder press or dumbbell shoulder press.
Alternative: lat pulldown. Easier variation: band-assisted pull-up, reduce the band over time.
Optional. Alternative: bent-over raise or face pulls.
Optional. Alternative: biceps curls, hammer curls or overhead extension.
3 exercises · 7 sets
~16 min
Heavy single: one to four reps near the max.
Optional. Alternative: leg extension or single-leg curl.
Optional. Alternative: seated calf raise or an ab exercise.
1 exercises · 1 sets
~4 min
1RM test: after warming up, one true max single.
1 exercises · 1 sets
~4 min
1RM test: after warming up, one true max single.
1 exercises · 1 sets
~4 min
1RM test: after warming up, one true max single.
Structure, phases and intensity curve follow Jonnie Candito's freely published 6 Week Strength Program. Background and original source: canditotraininghq.com
Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.