This is the best constructed program I've ran for the past year and a half. Strenght and muscle mass gains are just insane. Thank you so much for sharing the program&explaining how to run it aswell #teamass
ive done 5 cycles of candito 6 week consecutively since i started training and ive taken a deload and really want to try this program out im starting in a couple of days, so excited because i feel like this style of training suits me very well, thank you very much for the free program
@@codytibbs9885 amazing, it was the best progress I've ever made and I didn't get hurt. I was relatively new to lifting though so keep that in mind. My squat gained 30kg, bench gained 10kg deadlift gained 40kg
Just finished day 2 of the final week and not only regained what I lost during the first wave of quarentine, but I PRed squat bench and deadlift Quarentine numbers: S 220 (estimate) B 185 touch and go D 280 (estimate) Results S 260 (+40) B 185 paused D 300 (+20) BW stayed in the 160s the whole 12 weeks. 6'0 tall and 20 y.o., I've been lifting almost 2 years. I switched around some of the movements based off of what felt better and what equipment I had access to (e.g. swapping out low bar squating with high bar squatting on secondary day, adding 3ct pause to secondary bench work, using a barbell front squat instead of kettle bell...). I also skipped out on most of the shoulder and tricep work because I work an active job and those muscles get fried out already. Super fun program for people who enjoy every minite they spend lifting. I definitely learned a lot about my body from using a wide variety of exercises and styles across a wide variety of rep ranges and intensities. Great program. I'm excited to run through it again with all of the knowledge I gained the first time around!
Finally my anticipation has come to an end! Once again, thank you for the wealth of knowledge you put out there. So excited to to start training with this program and honing my RPE skills.
Really want to do this! I'm injured right now so I can't do any pressing but when I'm fully recovered I'll be sure to run this program. Thank you for putting this out there!
Very knowledgeable, thank you. Been lifting weights for years and it's hard to filter through all the info about training periodization for the big 3 with out burning out or neglecting rows so thank you for making it simple. I've trained myself up too B-290, S-315, D-405 and have halted on progress and look forward to trying your program
Another member of #teamass checking in. Seriously though, this is the third program I’ve followed of your. If the first 2 are anything to go by, this is gonna be sick.
This is great, thanks so much. By the way, on your spreadsheet in the homepage FAQ when you plug your SBD numbers they are not working, as in in all the training blocks even though ive put in my 1rms, all the main lifts say 0lbs on every block, might be a formula error somewhere unless im just being stupid.
Gregory baker yo I just tested through two phones and my computer! It should work fine as long as you’re typing in the pounds box. However for some reason there was an error with the rep max calculator. Whenever I upload it glitches and wouldn’t let me use a 5rm for one lift and a 1 rm for another or any combo of different rep counts. However it still worked even then, just gave a goofy calculation. I removed it though and as long as you type in just numbers to the lb box it should work fine. Let me know if it keeps giving you trouble
Brendan, this is amazing stuff! Thank you so very much, for sharing your high level knowledge in an actual program to use! I have started another program l want finish up before l try this one out! I have no access to a leg curl machine, can l do standing single leg curl with a band instead?
I have a 1k total. Would starting a program like this or your percentage based intermediate program work as well based on my current stats? I plan to cut around august/september and i was thinking this may be better due to the autoregulation? Great videos i am binge watching your videos.
Hey man, I really would like to use this leading up to my first PL meet. Is there a way to structure the last block to lead into a peak or add on one extra 4 week block that is for peaking?
Thank you for the information! I’m going to be starting the program this week. Do we have to enter in our E1RM or can we calculate it each day depending on what we hit for RPE? I see that you have the option to. Thank you!
If im following a powerlifting program for strength gaining.The program is for 12weeks.and i have completed 2 weeks and 3rd week i'll be going somewhere.i wont have access to gym.so how do i continue it??
Top set just means the set that you do with the heaviest on that exercise for that day. Doesn’t necessarily mean that you hit a PR that day. Just how heavy you go for that last set relative to the rpe :)
Extremely excited to start this program! Appreciate all your efforts man!
amoraboy1 results?
This is the best constructed program I've ran for the past year and a half. Strenght and muscle mass gains are just insane. Thank you so much for sharing the program&explaining how to run it aswell #teamass
ive done 5 cycles of candito 6 week consecutively since i started training and ive taken a deload and really want to try this program out im starting in a couple of days, so excited because i feel like this style of training suits me very well, thank you very much for the free program
How’d the program go for you?
@@codytibbs9885 amazing, it was the best progress I've ever made and I didn't get hurt. I was relatively new to lifting though so keep that in mind. My squat gained 30kg, bench gained 10kg deadlift gained 40kg
@@codytibbs9885 be sure to follow the structure of it perfectly, stay honest with your RPE ratings and do all the accessories.
This program is legit. Just hit an all-time squat triple pr on the 4th week of block 2. Can't wait to set some new maxes next month!
Matthew Rodriguez fuck yeah bro!!
Just finished day 2 of the final week and not only regained what I lost during the first wave of quarentine, but I PRed squat bench and deadlift
Quarentine numbers:
S 220 (estimate)
B 185 touch and go
D 280 (estimate)
Results
S 260 (+40)
B 185 paused
D 300 (+20)
BW stayed in the 160s the whole 12 weeks. 6'0 tall and 20 y.o., I've been lifting almost 2 years.
I switched around some of the movements based off of what felt better and what equipment I had access to (e.g. swapping out low bar squating with high bar squatting on secondary day, adding 3ct pause to secondary bench work, using a barbell front squat instead of kettle bell...). I also skipped out on most of the shoulder and tricep work because I work an active job and those muscles get fried out already.
Super fun program for people who enjoy every minite they spend lifting. I definitely learned a lot about my body from using a wide variety of exercises and styles across a wide variety of rep ranges and intensities.
Great program. I'm excited to run through it again with all of the knowledge I gained the first time around!
Finally my anticipation has come to an end! Once again, thank you for the wealth of knowledge you put out there. So excited to to start training with this program and honing my RPE skills.
Going shit brick heavy on rows is awesome
Really want to do this! I'm injured right now so I can't do any pressing but when I'm fully recovered I'll be sure to run this program. Thank you for putting this out there!
Very knowledgeable, thank you. Been lifting weights for years and it's hard to filter through all the info about training periodization for the big 3 with out burning out or neglecting rows so thank you for making it simple. I've trained myself up too B-290, S-315, D-405 and have halted on progress and look forward to trying your program
Another member of #teamass checking in. Seriously though, this is the third program I’ve followed of your. If the first 2 are anything to go by, this is gonna be sick.
What are we meant to put into the top set column and rating column please ?
Thank you, looks awesome! I'm gonna save it till September and then this 50 year old as is gonna be kickin it like no body's business!
Thank you, kind sir 🙏
Thank you Brandon! You da best. Can't wait to start!
thanks for the free program! and your video as always.. super informative!
Yay it's here!!! Thanks Brendan!
Going to watch all the vids and start programming myself!!
i cant wait to start it :) if i put KG value not lbs its gonna be the exact same numbers?
Thank you from New Mexico 💪🏾
What does the “0lbs” in load mean
Gonna be damn strong in 12 weeks! #teamass
Daaaamn. Can't thank you enough bro~
This is great, thanks so much. By the way, on your spreadsheet in the homepage FAQ when you plug your SBD numbers they are not working, as in in all the training blocks even though ive put in my 1rms, all the main lifts say 0lbs on every block, might be a formula error somewhere unless im just being stupid.
Gregory baker yo I just tested through two phones and my computer! It should work fine as long as you’re typing in the pounds box. However for some reason there was an error with the rep max calculator. Whenever I upload it glitches and wouldn’t let me use a 5rm for one lift and a 1 rm for another or any combo of different rep counts. However it still worked even then, just gave a goofy calculation. I removed it though and as long as you type in just numbers to the lb box it should work fine. Let me know if it keeps giving you trouble
An KG Sheet would be awesome!
Brendan, this is amazing stuff! Thank you so very much, for sharing your high level knowledge in an actual program to use! I have started another program l want finish up before l try this one out! I have no access to a leg curl machine, can l do standing single leg curl with a band instead?
Thanks for the program! Is this suitable for intermediate lifters?
Based Exo it’s perfect for intermediates! I’d say 350 wilks or higher to about 500 would find this ideal!
@@BrendanTietz What would you recommend for an early intermediate. Someone with 250 wilks.
@@BrendanTietz I’m only at 230 wilks, so should I just do your beginner program ?
Brendan, do you think it would work if I ran this as a 4 day program? So day 1, day 2, day 3 & day 4 and missing out the day 5 session?
If I just finished another program and want to try this one do I deload first or is the week 1 of this program enough for a deload?
I have a 1k total. Would starting a program like this or your percentage based intermediate program work as well based on my current stats? I plan to cut around august/september and i was thinking this may be better due to the autoregulation?
Great videos i am binge watching your videos.
Alexander Leonidas did you run the program?
Yeeeeeeeah! !!Thanks so much I'm so exiteeeeed! !🤗🤗🤗🤗😘😘😘😘🤗😘🤗😘🤗😘😘
This looks like an awesome program. Roughly how long do you estimate each session will take?
Hey man. Can i use this free program to peak for a meet or do i need to tweak it a bit? thanks! been following you for a while so great videos!
Thanks alot man legit was just telling my mate i was waiting for this. But is there a way to convert to kg or is that going to be done manually by me
When do you test 1RM? at the end of the program? straight on the first day of the next weekend? cheers thanks!!
I don’t have people test the 1rm this is a base building program not meant to peak but rather Ingrain strength!
@@BrendanTietz thanks for the quick reply, currently starting block 2 tomorrow and enjoying the program
Could this program work for 4 days if I account the volume from fifth day in day 1 and 3? I am having trouble working out 5 days a week.
Hey man, I really would like to use this leading up to my first PL meet. Is there a way to structure the last block to lead into a peak or add on one extra 4 week block that is for peaking?
A bit late but do you remember what you ended up doing? About to start the last block.
How do you do warmup sets? I wouldn’t feel comfortable jumping right into an rpe 7 on squat, dead’s or bench.
nikkia123 you probably shouldn’t do the program if you don’t know how to warmup, good luck
Can I do some GPP on my off days ?
Cant wait to give this a shot...appreciate it bro! @aestheticstrength
I'm kind of nbew to this. What should I do after these 12 weeks, should I test out my 1RM? then find a different program or do this again?
Thank you for the information!
I’m going to be starting the program this week. Do we have to enter in our E1RM or can we calculate it each day depending on what we hit for RPE? I see that you have the option to.
Thank you!
What is the "Lateral Raise S.S. Tri Pushdown" means? I need to do Lateral Raise + Tri Pushdown ? I cannot find how to do this in google
Vxider yes, it’s a superset
Just wondering if we can reduce one squat day , so 3 bench, 2 squat, and 2 sumo to make it a 4 day split? Thanks
its not letting me download the program, its missing, but it downloads the instructions, etc :( someone help.
In the program is anything supposed to go under the column labeled Top Set?
No progression scheme?
What do you mean? Plug in your numbers in the spreadsheet. The weights go up week to week and block to block.
@@bendagostino2217 i see
my gym uses kg, does this still work even with diff unit of weights?
Can I do this program without a deadlift belt?
after finishing training can i run sprint for like 10min(5x2min)? will that affect my gains ? thanks
Wont heavy deadlift the day after squats interfere with performance?
Would it make much of a difference if I ran this with 3 days on, rest, 2 days on, rest and repeat?
Can you use this for a meet prep?
How would you taper?
Can I use kg when I input my maxes? Or does it have to be in lbs?
Can this program be used for peaking for a meet?
do you have a 3day version? or which Other good Program for people Who can only train 3days? please
5x5 stronglifts
Can this be counted as a powerbuilding program?
Wont the squat on the 1st day and let's say sumo deds the day after, won't that affect the performance ?
Jacob Haubelt it would affect it If you are going for rpe 9 rpe or higher - you should always squat before deadlifting.
Does this problem still hold up?
If im following a powerlifting program for strength gaining.The program is for 12weeks.and i have completed 2 weeks and 3rd week i'll be going somewhere.i wont have access to gym.so how do i continue it??
MXI tube just save the third week til youre back. You wont lose many gains
is it viable in 4 day version?
What the "TOP SET" means? Do I need to hit my PR every training?
Top set just means the set that you do with the heaviest on that exercise for that day. Doesn’t necessarily mean that you hit a PR that day. Just how heavy you go for that last set relative to the rpe :)
Dominic Parrera Got it, Thanks!
Hey Dude, how do I make KG work?
Do a PowerBuilding program next! Thanks for the info man.
This is a power building program because it incorporates a lot of accessory work along with the main lifts and the overall volume is moderately high.
Terrible 😂