Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, e
What date do you want to start the Program?
Date
Monday, September 12, 16
Do you track your weights in kilograms or pounds?
Weights in
kg
What are your 1RM's for the following lifts?
Bench Press
Squat
Deadlift

320
550
600

kg
kg
kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Barbell Row
Shoulder Exercise
Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull)
Weighted Chin-up
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.

ngth Program

DL.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

###
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
440 x6
480 x6

Set 2
440 x6
480 x6

Set 3
440 x6

Set 4
440

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
160 x10
215 x10
240 x8
247.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
160 x10
215 x10
240 x8
247.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Friday, September 16, 16

Set 1

Set 2

Squat

Warm Up

385 x8

385 x8

Deadlift

Warm Up

420 x8

420 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
385 x8

Set 4
385

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
255 xMR
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

fficulty)

x6

x6
x6
x8
x8
x8-12
x8-12

x6
x6
x8
x8
x8-12
x8-12

x8

x6
x8
x8
x8-12
x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

###
Set 1
Set 2
Set 3
Set 4
Squat
Warm
Up kg plates,
440 xMR10
Extra
Volume Squats - Add 5 lbs or 2.5
kg if using
then perform 5 sets x 3 reps each set with 60 seconds rest
between
sets.were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
Note
- If you
forward.
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
232.5 x10
247.5 x8
257.5 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###

Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
442.5 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the follow

If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest b

If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max b
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, September 23, 16
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
232.5 x10
247.5 x8
257.5 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press

Warm Up

Set 1
252.5 xMR

Set 2

Set 3

Set 4

Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

x10
x10
x10
x8-12
x8-12

x8
x8
x8
x8-12
x8-12

x8
x6
x6
x8-12
x8-12

gher Difficulty)

set with 60 seconds rest

red by 2.5% moving

10 set.

x8-12
x8-12

roceed with the follow

eps per set, with 60 s

with 60 seconds rest

ith 60 seconds rest b

entered 1 rep max by

x8-12
x8-12

x8-12
x8-12

Week 3 - Linear Max OT Phase

###
Squat
Deadlift
No Accessory Lifts

Set 2
470 x4-6
525 x3-6

Set 3
470 x4-6

Set 4

Warm Up
Warm Up

Set 1
470 x4-6
525 x3-6

Up
Up
Up
Up

Set 1
272.5 x4-6
x6
x6
x6

Set 2
272.5 x4-6
x6
x6
x6

Set 3
272.5 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
472.5 x4-6
x8

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 2
275 x4-6
x6
x6
x6

Set 3
275 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
275 x4-6
x6
x6
x6

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
No Optional Exercises
Friday, September 30, 16
Squat
Deadlift Variation
No Accessory Lifts
Saturday, October 1, 16
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Monday, October 3, 16
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
492.5 x3
x6

Set 2
495 x3
x6

Set 3
497.5 x3

Set 4

Tuesday, October 4, 16
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
275 x3
282.5 x3
287.5 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, October 6, 16
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
497.5 x3
542.5 x3

Set 2
522.5 x1-2
570 x1-2

Set 3

Set 4

Friday, October 7, 16
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
280 x3
287.5 x2-4
305 x1-2
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

x6
x8
x8
x8-12
x8-12

x6
x8
x8
x8-12
x8-12

Week 5 - High Intensity Strength

Monday, October 10, 16
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
537.5 x1-4
405 x4

Set 2
420 x4

Set 3

Set 4

435 x2

###
Bench Press
Barbell Row
Standing Dumbbell OHP
Weighted Chin-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
312.5 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, October 14, 16

Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
585 x1-4

Set 2

Set 3

Set 4

For Week 6 You Have 3 Options

1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start ne
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip l
3. Take this 6th week to actually find your 1 rep max. Then either deload o
Determining Projected Ma
Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Increase
Bench Press
320
350
Squat
550
550
Deadlift
600
620

30
0
20

ons