# Candito 5 Week 10RM Squat Program

Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and character

## Overview

- **Length:** 5 weeks  
- **Days / week:** 2 days  
- **Level:** Intermediate  
- **Goal:** Strength  
- **Equipment:** Garage Gym  
- **Session length:** 60 min  
- **Recommended days:** Mon, Fri

The Candito 5 Week Squat Program is Jonnie Candito's latest program to help you build up to a new 10RM (Rep Max) in the Ass-to-Grass Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.

ATG (short for Ass to Grass) barbell squats build strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement with significant carryover.

**Program instructions**

- This program only programs for Mondays and Fridays.  
- To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.  
- If you prefer to deadlift twice a week, add a deadlift-only day on Wednesdays.  
- If you prefer to deadlift once a week, add deadlifts after squats on Fridays.

## Who it's for

- Intermediate athletes ready for a structured program  
- Athletes focused on maximal strength  
- Athletes who can train 2 days per week  
- Athletes who train in a garage gym (barbell, rack, and basic free weights)

## Reviews

**4.39** out of 5 (26 ratings)

- Candoyporter:  "Running it after Candito 6 week, it's great, worked for my recovery of not training for over 6 months, I can already squat the PR I used to have."
- Ivan Azad:  "I’ve not been able to back squat for a while due to a groin injury but I found that I could zercher squat. This was an enjoyable program as I went much more on feeling rather than numbers."
- Peter S.:  "The volume is A LOT but the fatigue management is spot on. I hit 172.5kg x10 after one cycle of this program."

## Muscle engagement

| Muscle        | Engagement |  
|---------------|------------|  
| Quadriceps    | 33.7%     |  
| Glutes        | 26.3%     |  
| Hamstrings    | 22.3%     |  
| Adductors     | 8%        |  
| Abs           | 4%        |  
| Lower Back    | 3.1%      |  
| Abductors     | 2.1%      |  
| Other         | 0.7%      |

## Week 1 Workouts

### Day 1

| # | Exercise                     | Sets | Reps    | Load   |  
|---|------------------------------|------|---------|--------|  
| 1 | Squat (High Bar ATG)        | 1    | 10 reps | @6.5   |  
|   |                              | 2    | 10 reps | —      |  
| 2 | Front Squat (Barbell)       | 3    | 8 reps  | @5     |  
| 3 | Leg Press                    | 2    | 15 reps | @7     |  
| 4 | Leg Extension                | 2    | 12 reps | @7     |

### Day 2

| # | Exercise                     | Sets | Reps    | Load   |  
|---|------------------------------|------|---------|--------|  
| 1 | Squat (High Bar ATG)        | 3    | 6 reps  | —      |  
|   |                              | 1    | 6 reps  | @7     |

Weeks 2–5 are in the app. Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

## The coach

[Jonnie Candito](https://www.boostcamp.app/coaches/jonnie-candito) - Champion Powerlifter, Founder of CanditoTrainingHQ

Jonnie Candito is known for his strength training knowledge and has coached various world champion powerlifters.

**Common questions**

- **Is Candito 5 Week 10RM Squat Program free?** Yes, it is completely free on Boostcamp; no subscription required.
- **What equipment do I need?** Consistent access to a garage gym is necessary to follow this program.
- **How long are the workouts?** Each session typically takes around 60 minutes to complete.
- **How many days per week?** Structured around 2 training days per week with rest days in between.
- **How long is the full program?** The program runs for 5 weeks.