The Candito six-week page contains a six-week, four-day upper/lower approximation, labeled Intermediate. It is excluded from automatic recommendations. It does not reproduce the full original spreadsheet's schedule or decision rules.
The actual supplied split
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| Day | Exercises | First-week working sets |
|---|---|---|
| Lower primary | Back squat, deadlift | 3×8 at 65%, 2×8 at 60% |
| Upper primary | Bench press, barbell row | 3×8 at 60%, 3×8 at 55% |
| Lower secondary | Front squat, Romanian deadlift | Both 3×8 at 55% |
| Upper secondary | Incline bench, pull-ups | 3×8 at 50%, bodyweight 3×8 |
The same four days remain throughout. Rep targets move from eight to six, five, three and one, then return to five in the last week. Main lower-body percentages progress through 65, 70, 75, 80 and 88 before falling to 50; main upper-body percentages follow a separate approximate wave.
The final week contains light work. A testing/deload label does not schedule a genuine maximum attempt. The displayed phase names should not be taken as verified descriptions of the original Candito program.
You need a barbell, plates, rack with safeties, adjustable incline bench and pull-up bar. The supplied routine includes more variations than a basic three-lift plan.
Starting and changing loads
Guided setup lets you choose starting working weights without max testing. Known-weight setup is optional, with separate references for the listed variations. A back-squat reference does not automatically establish a front-squat reference.
The example follows preset percentages without generic per-session increases. Guided weights stay under your control. Missed reps do not automatically modify the remaining wave or invoke the original spreadsheet's progression decisions. Log actual work and review unsuitable loads. Finishing week six does not automatically calculate new maxes or append another cycle.
Choosing with the limitation understood
The exact original schedule was not verified against a creator-published source in this review. This guide describes the available example rather than presenting its approximations as Jonnie Candito's complete prescription.
For a four-day upper/lower adaptation with a repeated weekly structure, compare PHUL. For a main-lift wave, inspect 5/3/1 Basic. View the supplied Candito-inspired example before deciding.