ProgramsJonnie Candito · Candito

Candito Advanced Deadlift Program

Advanced deadlift specialization in three phases: close variation (paused deadlift) → far variation (wide-stance 5RM attempt) → competition deadlift peak. Only two deadlift sessions a week, and you can still squat normally.

Weeks: 10
Days / week: 2
Exercises / day: 1–2

Advanced
Single-lift focus

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Week structure

Week 1Close-variation phase

Day 1

Barbell Conventional Deadlift1 × 1 · @7Paused deadlift (pause about 2 seconds below the knee after leaving the floor, belt not recommended): a single with reserve (about 20-30kg in reserve, check the doc's tier table). After completing the first day, provisionally set your deadlift 1RM to the variation max of "measured + reserve" (anchor for this phase, see doc)3 × 6 · 70% e1RMPaused deadlift (3×8 if doing a non-paused variation)
Barbell Stiff Leg Deadlift2 × 8Choose a weight you can do for 15 reps (conventional stiff-leg deadlift; other barbell accessories can be substituted)

Day 2

Barbell Conventional Deadlift4 × 3 · 77.5% e1RMPaused deadlift
Barbell Stiff Leg Deadlift2 × 12Use the Day 1 weight

Week 2Close-variation phase

Day 1

Barbell Conventional Deadlift1 × 1 · @8Paused deadlift: add 10-20kg to last week's single (see the tier table in the doc).3 × 5 · 80% e1RMPaused deadlift
Barbell Stiff Leg Deadlift2 × 6Choose a weight you can do for 12 reps.

Day 2

Barbell Conventional Deadlift4 × 2 · 82.5% e1RMPaused deadlift
Barbell Stiff Leg Deadlift1 × 12Use the weight from last time.

Week 3Close-variation phase

Day 1

Barbell Conventional Deadlift3 × 1 · 87.5% e1RMPaused deadlift

Day 2

Barbell Conventional Deadlift1 × 1 · 102.5% e1RMPaused deadlift new-max single (102.5-104%); if it goes well, add 2.5-10kg for one last single.

Week 4Distant-variation phase

Day 1

Barbell Snatch-Grip Deadlift3 × 5 · 65% e1RMPercentages in this phase are based on your 5RM target - set the exercise's 1RM field to the 5RM target value (see doc); it is recommended to jump by plates to get approximate weights. For overload variations (e.g. low-box pull), use 50-70% of your competition deadlift to start and add 5% each session.
Barbell Conventional Deadlift2 × 5Same weight as the variation

Day 2

Barbell Snatch-Grip Deadlift3 × 5 · 75% e1RM
Barbell Conventional Deadlift2 × 5Same weight as the variation

Week 5Distant-variation phase

Day 1

Barbell Snatch-Grip Deadlift3 × 5 · 82.5% e1RM
Barbell Conventional Deadlift2 × 5Same weight as the variation

Day 2

Barbell Snatch-Grip Deadlift3 × 5 · 90% e1RMIf it is harder than RPE 7, drop to 2x5 and shorten this phase to 5 sessions.
Barbell Conventional Deadlift2 × 5Same weight as the variation

Week 6Distant-variation phase

Day 1

Barbell Snatch-Grip Deadlift2 × 5 · 95% e1RM
Barbell Conventional Deadlift1 × 5Same weight as the variation

Day 2

Barbell Snatch-Grip Deadlift1 × 5 · 100% e1RM5RM goal day: do 5 reps at the 100% anchor weight (= your 5RM goal)

Week 7Meet peaking phase

Day 1

Barbell Conventional Deadlift4 × 4 · 75% e1RMPercentages in this phase are based on your competition target max - set your in-app deadlift 1RM to the target value (see doc)
Barbell Stiff Leg Deadlift2 × 8Sumo stiff-leg deadlift (or the chosen Phase 4 accessory), a weight you can do for 15 reps

Day 2

Barbell Conventional Deadlift1 × 1 · 87.5% e1RM2 × 9 · 72.5% e1RM2-3 sets×9: do 3 sets if the accessory can also hold up (see doc)
Barbell Stiff Leg Deadlift2 × 12Use the Day 1 weight

Week 8Meet peaking phase

Day 1

Barbell Conventional Deadlift4 × 2 · 82.5% e1RM1 × 6 · 81.5% e1RMAbout 81.5% minus another 2.5kg.
Barbell Stiff Leg Deadlift2 × 6A weight you can do for 12 reps

Day 2

Barbell Conventional Deadlift1 × 1 · 91% e1RM3 × 5 · 80% e1RM
Barbell Stiff Leg Deadlift1 × 3A weight you can do for 6-8 reps.1 × 12Use the weight from last time.

Week 9Meet peaking phase

Day 1

Barbell Conventional Deadlift3 × 4 · 82.5% e1RM82.5-85% range; the first set must be RPE ≤8. Conventional pullers use 85-86.5%, sumo pullers 86.5-90% (this is a range conversion, see doc)
Barbell Stiff Leg Deadlift1 × 6-8Use the weight from your last triple.

Day 2

Barbell Conventional Deadlift1 × 1 · 94% e1RM2 × 4 · 85% e1RM85-90% range.

Week 10Meet peaking phase

Day 1

Barbell Conventional Deadlift3 × 1 · 86.5% e1RMStay calm and complete the work steadily.

Day 2

Barbell Conventional Deadlift1 × 1 · @10Max Out! Go for your target max.

Program guide

Overview

An advanced deadlift specialization program released by Jonnie Candito in 2018. 10 weeks in three phases: close variation phase (default paused deadlift, same starting position as the competition deadlift), far variation phase (default wide-stance, wide-grip deadlift, going for a 5RM target), and competition peak phase (competition deadlift approaching your target max week by week, with a Max Out on the last day). Only 2 deadlift sessions per week in each phase; squats can be programmed normally (ideally not on the same day as deadlifts; see Notes). The source sheet also has an optional 3-week volume bridge phase (14-week version), described at the end.

Who it's for

A deadlift breakthrough specialization for advanced lifters; variations can be chosen from the source sheet's substitution tiers (library defaults: close variation = paused deadlift [attached to the competition deadlift exercise, defined by a note + a measured first-day top set], far variation = wide-stance, wide-grip deadlift, accessory = conventional/sumo stiff-leg deadlift).

Anchors (important; different in each of the three phases)

Close variation phase: perform the competition deadlift with a pause note throughout; percentages are based on the paused variation's own max. After the day 1 single with reps in reserve, temporarily set the deadlift 1RM to the variation max of "measured + reserve" (reserve tiers: variation max about 140 kg → 11 kg reserve, 180 → 16, 230 → 18, 270 → 23, 320 → 27, 360 → 30; Week 2 singles add 10-20 kg on top of that).
Far variation phase: percentages are based on the 5RM target. Set the far variation exercise's 1RM field directly to the 5RM target.
Competition peak phase: percentages are based on the target max. When you enter this phase, change the deadlift 1RM from the variation max to this cycle's target. For reference, if you've tested a 10RM, conventional target ≈ 10RM ÷ 0.775, sumo ≈ 10RM ÷ 0.825.

Optional volume bridge phase (14-week version, not scheduled in the library calendar)

Placed between the far variation phase and the peak phase, anchored to a 10RM target. W1: 3×10 @75% + 5×5 @85%; W2: 3×10 (a weight between last week's two days) + 5×5 @90%; W3: 3×7 (same rule) + 2×5 @97.5%; finish with a 10RM test (do three reps with a safe 10RM weight first, then go for the target). The author suggests most people skip it; if you use it, don't squat on the same day during the bridge (train every 4 days).

Progression rules

Each phase advances in one go, with no weight increases within the week; update the corresponding anchor between phases based on measured results. If you fail a set, lower the corresponding anchor and continue. After completing a round, you can rerun with the new max, keeping the variations (the author suggests setting yearly targets for predictable lifts).

Notes

Instructions like "same weight as the variation" and "the weight you can do N reps with" stay in the set notes; follow them as written.
Isolation work is your choice: sumo pullers should do seated hip abduction/adduction for 15-20 reps; conventional pullers should do hamstring curls + isometric lower-back holds (the far variation phase is the best time to add isolation work; don't add it during the bridge phase).

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.

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