Jonnie CanditoNovice–intermediate lifters wanting a short hypertrophy/strength block to raise a 10RM ATG squat.
Jonnie Candito designed this five-week cycle to give lifters a compact, focused protocol for improving their ATG 10RM. It emphasizes two heavy squat days per week with accessory movements (front squats, leg press, leg extensions) and RPE-guided progression to balance volume and intensity. The goal is efficient strength and hypertrophy gains over a short, repeatable block suitable for beginners and intermediates who want measurable improvement without an overly complex split. The program is paired with video guidance to ensure technique and pacing.
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The program runs 5 weeks with two primary training days per week (recommended Mon & Fri). Each workout centers on a high-bar ATG squat progression (varying reps and RPE across weeks) plus accessory lifts: front squats for positioning/quad strength, leg press and leg extensions for hypertrophy. Week-to-week intensity rises (RPE ~6.5 → 9 on top sets) and includes AMRAP sets and planned deload work. Time per session is ~60 minutes. It’s modular: you can add upper-body or deadlift days separately (e.g., add a Wednesday deadlift day or append deadlifts after Friday squats). The program targets novices/intermediates, balancing technique practice, submaximal volume, and occasional near-max efforts to produce a new 10RM at the end of five weeks.
LegsLegs- Prioritize warm-up and hip/ankle mobility to reach consistent ATG depth safely. 2. Track RPE and don’t push every set to failure—use prescribed RPEs to manage fatigue.
- Focus technique on descent tempo and brace; front squats help reinforce upright position.
- Progress loads conservatively week-to-week; treat AMRAPs as feedback, not ego lifts.
- If deadlifts are important, add a separate day or append light deadlifts after squats—avoid heavy deadlifts the day before a squat session.
- Sleep, protein intake, and caloric balance drive recovery—aim for sufficient calories and ~1.6–2.2g/kg protein if hypertrophy is a goal.
- Use the deload week (or lighter RPE days) to reset; if joint pain or form breaks down, reduce volume before intensity.
- Record videos of top sets for technique review.
Jonnie Candito is a champion powerlifter who founded Candito Training HQ with the goal of making strength training accessible to everyone through principled approaches. He is widely known for his "no frills, just strength" philosophy that prioritizes fundamental principles over trends and gimmicks. His strength lies in transforming competition-level logic into realistic, maintainable programs for everyday lifters, rather than designing exclusively for elite athletes. He has been influential from the early days in shifting the culture from experience-based approaches to evidence-based programming, consistently emphasizing controllable variables, reproducibility, and measurable results. He is regarded as a coach who maintains a non-commercial, principle-centered educational approach focused solely on actual performance improvement without exaggeration.
