Day 1
- Barbell Bench Press3 × 3 · 70% e1RM
- Barbell Close-Grip Bench Press3 × 8
Candito Advanced Bench Press Program
Advanced bench specialization: a max-fatigue phase of 5 days a week for 3 weeks → 2 days of peak volume/intensity → high-pin overload → a test day, all built around the target max.
- Weeks
- 6
- Days / week
- 5
- Exercises / day
- 1–2
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Download on the App StoreWeek structure
Week 1Maximum fatigue phase (5 training days in a row, then 2 days off recommended)
Day 2
- Barbell Bench Press3 × 3 · 70% e1RM
- Barbell Overhead Press3 × 6
Day 3
- Barbell Bench Press3 × 3 · 70% e1RM
- Barbell Close-Grip Bench Press3 × 6
Day 4
- Barbell Bench Press3 × 3 · 70% e1RM
- Barbell Overhead Press3 × 3
Day 5
- Barbell Bench Press3 × 3 · 70% e1RM
- Barbell Close-Grip Bench Press3 × 3
Week 2Maximum fatigue phase
Day 1
- Barbell Bench Press3 × 1 · 87.5% e1RM
- Barbell Bench Press3 × 3 · 75% e1RM
Day 2
- Barbell Bench Press3 × 3 · 75% e1RM
- Barbell Pin Press3 × 6Low pin (press from chest height).
Day 3
- Barbell Bench Press3 × 3 · 75% e1RM
- Barbell Pin Press3 × 6High pin (mid-range of the lockout portion).
Day 4
- Barbell Bench Press3 × 3 · 75% e1RM
- Barbell Pin Press3 × 3Low pin (press from chest height).
Day 5
- Barbell Bench Press3 × 3 · 75% e1RM
- Barbell Pin Press3 × 3High pin (mid-range of the lockout portion).
Week 3Maximum fatigue phase
Day 1
- Barbell Bench Press3 × 1 · 90% e1RM
- Barbell Bench Press3 × 3 · 75% e1RMChoose any weight in the 75-80% range.
Day 2
- Barbell Bench Press3 × 3 · 75% e1RMChoose any weight in the 75-80% range.
- Barbell Close-Grip Bench Press3 × 12
Day 3
- Barbell Bench Press3 × 3 · 75% e1RMChoose any weight in the 75-80% range.
- Barbell Overhead Press3 × 12
Day 4
- Barbell Bench Press3 × 3 · 75% e1RMChoose any weight in the 75-80% range.
- Barbell Close-Grip Bench Press3 × 10
Day 5
- Barbell Bench Press3 × 3 · 75% e1RMChoose any weight in the 75-80% range.
- Barbell Overhead Press3 × 10
Week 4High-volume phase (only 2 sessions per week, rest on the other days)
Day 1
- Barbell Bench Press10 × 3 · 80% e1RM80-82.5% range. From week 4 the percentages are based on the target max (it is advisable to update your in-app bench 1RM to this cycle's target value at that point)
- Barbell Close-Grip Bench Press1 × 15-20Peak set: aim for a true 20-rep max; after a minimum of 15 reps you may rack the bar briefly to reach 20 total reps
Day 2
- Barbell Bench Press8 × 3 · 80% e1RMRange of 80%+2.5kg to 82.5%+7.5kg: use the heaviest weight you can and do as many sets as possible (5-10 sets, 8 sets entered here). If you hit all the weights and sets with no strain or pain, add 5 sets x 3 reps @ target 80% with 3-second paused eccentrics as back-off sets.
- Barbell Overhead Press1 × 15-20Peak set: same rules as Day 1
Week 5High-intensity phase (optional isolation exercise 1x20 may be added, see doc)
Day 1
- Barbell Bench Press3 × 3 · 87.5% e1RM87.5-90% range
Day 2
- Barbell Bench Press1 × 5 · @10Work up to today's 5RM (start conservatively and add weight gradually)
- Barbell Bench Press5 × 3 · 85% e1RM
Week 6Test week
Day 1
- Barbell Pin Press3 × 3High pin (mid-range of the lockout portion): load 107.5% of your target bench max for overload adaptation.
Day 2
- Barbell Bench Press1 × 1 · @10MAX OUT! Test day - you should at least reach your target max.
Program guide
Overview
Jonnie Candito's advanced bench press specialization program. Weeks 1-3 are the "max fatigue phase": 5 consecutive training days a week (followed by 2 days off), with base sets of three plus pin half-range work and accessory presses; Week 4 switches to high-volume training 2 sessions a week (10×3 and a floating-set-count day + a 15-20 rep peak set); Week 5 is high intensity (87.5-90% sets of three and a 5RM day); Week 6 is a high-pin 107.5% overload plus a test day.
Who it's for
- Advanced lifters; the author notes that intermediates "may as well give it a round", but by design this is an advanced program (intermediates should prefer the 6 Week Strength Program).
- This program is not recommended for two rounds back to back; the author suggests moving to a off-season maintenance of 1 session a week after the meet (the source sheet's Offseason protocol: bench 1×3 @80-90% + presses 4×8 + flyes/triceps 5×12).
Anchors (important)
- Weeks 1-3 percentages are based on your current max; from Week 4 they're based on the target max. When you enter Week 4, update the in-app bench press 1RM to this cycle's target.
- If you fail any required reps: lower your 1RM/target by 2.5-5%, redo that set, and follow the new value from then on.
Accessory choices
The main accessory slots are entered per the source sheet's defaults: close-grip bench press + standing barbell press + pin press (high/low pin positions are distinguished in the set notes). Isolation exercises (3×20 or 1×20) are your choice and have no placeholders in this library: prioritize the weakest muscles in your bench chain (triceps/chest/front delts), and when sore, switch to indirect areas such as side delts, rear delts, and upper back.
Notes
- The Week 4 floating-set-count day (5-10 sets) is entered as 8 sets, with the rule in the set notes; the 15-20 rep rule for the peak set is also in the set notes.
- The official Hybrid approach for combining with the 6 Week Strength Program: use this program in place of the bench block in 6 Week Strength.
Program by Jonnie Candito. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.