Candito 6 Week Program

Dumbbell Row
Barbell Row

What date do you want to start the Program?

Date
Monday, May 18, 15
Do you track your weights in kilograms or pounds?
Weights in
lb
What are your 1RM's for the following lifts?
Bench Press
Squat
Deadlift
Total

205
225
205
635

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Dumbbell Row
Shoulder Exercise
Standing/seated OHP
Upper Back Exercise #2 (vertical pull)
Weighted Pull-up
Leg Exercise #1
Deficit DL
Leg Exercise #2
Lunges
Optional Exercise #1
Cable/Inline curls
Optional Exercise #2
Weighted Dips
Optional Exercise #3
Incline Close Grip Press
Optional Exercise #4
Dumbell Incline Press
Optional Exercise #5
Cable crossover/Pec Dec
Additional Information
If you ever fail a required rep, reduce your max by 2.5%.
Keep 2-4 Opional Excercises for 1 cycle, then rotate

lb
lb
lb
lb

Standing/seated OHP

Weighted Pull-up Front Squat

Lateral/ Front Dumbell RaisWeighted Chin-upGHD

Upright Row
Lat Pulldown
Box Jumps
Rear Delt Fly
Rack Pulls
Deficit DL
Lunges
Weighted Dips
Overhead Shrug
Cable/Inline curls
Preacher Curls
Hammer Curls
Cable crossover/Pec Dec
Dumbell Incline Press
Incline Close Grip Press
Tricep Pushdown

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
180 x6
165 x6

Set 2
180 x6
165 x6

Set 3
180 x6

Set 4
180 x6

###
Bench Press
Warm
Dumbbell Row
Warm
Standing/seated OHP Warm
Weighted Pull-up
Warm
Optional Exercise 1 Warm
Optional Exercise 2 Warm

Set 1
Up 105 x10
Up
x10
Up
x12
Up
x12
Up
x8-12
Up
x8-12

Set 2
Set 3
Set 4
140 x10
155 x8
160 x6
x10
x8
x6
x12
x10
x8
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Set 1
105 x10
x10
x12
x12
x8-12
x8-12

Set 2
Set 3
Set 4
140 x10
155 x8
160 x6
x10
x8
x6
x12
x10
x8
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Set 1

Set 2

###
Bench Press
Warm
Dumbbell Row
Warm
Standing/seated OHP Warm
Weighted Pull-up
Warm
Optional Exercise 1 Warm
Optional Exercise 2 Warm

Up
Up
Up
Up
Up
Up

Friday, May 22, 15

Squat

Warm Up

160 x8

160 x8

Deadlift

Warm Up

145 x8

145 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
160 x8

Set 4
160 x8

###
Bench Press
Warm
Dumbbell Row
Warm
Standing/seated OHP Warm
Weighted Pull-up
Warm
Optional Exercise 1 Warm
Optional Exercise 2 Warm

Set 1
Set 2
Set 3
Set 4
Up 165 xAMRAP
Up
x10
x10
x8
x6
Up
x12
x12
x10
x8
Up
x12
x12
x10
x8
Up
x8-12
x8-12
x8-12
x8-12
Up
x8-12
x8-12
x8-12
x8-12

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

###
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
180 xMR10
x8

Set 2

Set 3

Set 1
150 x10
x10
x10
x10
x8-12
x8-12

Set 2
Set 3
Set 4
160 x8
170 x6-8
x8
x8
x8
x6
x8
x6
x8-12
x8-12
x8-12
x8-12

x8

Set 4
x8

###
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

###
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Set 1
Warm Up
185 xMR10
Warm Up
x8
Warm Up
Warm Up

Set 2

Set 3
x8

Set 4
x8

Friday, May 29, 15

Set 1
Bench Press

Warm Up

Dumbbell Row
Standing/seated OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2

150 x10
x10
x10
x10
x8-12
x8-12

Set 3

160 x8
x8
x8
x8
x8-12
x8-12

Set 4

170 x6-8
x8
x6
x6
x8-12
x8-12

###
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Set 1
Set 2
Set 3
Set 4
160 xAMRAP
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Extra
Volume
Squats: minimum
Add 5 lbs.,ofthen
perform
5 x 3,
with
60 seconds
rest by
If unable
to complete
8 reps
on MR10
set,
reduce
max entered
2.5%
Still complete 5 x 3 regardless, even if perform less than 8 reps on MR10 set

Back Off Squats: Reduce weight by 10 lbs. Then proceed with following:
If 10 reps on MR10 set, perform 10 x 3, with 60 seconds rest
If 8-9 reps on MR10 set, perform 8 x 3, with 60 seconds rest
If 7 reps on MR10 set, perorm 5 x 3, with 60 seconds rest
if <7 reps, skip back off sets and reduce entered 1RM by at least 2.5% for following weeks

wing weeks

Week 3 - Linear Max OT Phase

Monday, June 1, 15
Squat
Deadlift
No Accessory Lifts

Set 1
195 x4-6
180 x3-6

Set 2
195 x4-6
180 x3-6

Set 3
195 x4-6

Set 4

Warm Up
Warm Up

Set 2
175 x4-6
x6
x6
x6

Set 3
175 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
175 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Set 2
180 x4-6
x6
x6
x6

Set 3
180 x4-6
x6
x6
x6

Set 4

Wednesday, June 3, 15
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-up
No Optional Exercises

Up
Up
Up
Up

Friday, June 5, 15
Squat
Deadlift Variation
No Accessory Lifts

Set 1
Warm Up
200 x4-6
Warm Up
x8

Saturday, June 6, 15
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-up
No Optional Exercises

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
180 x4-6
x6
x6
x6

Week 4 - Heavy Weight Acclimation

Monday, June 8, 15
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
200 x3
x6

Set 2
205 x3
x6

Set 3
210 x3

Set 4

Tuesday, June 9, 15
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
175 x3
180 x3
185 x3
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, June 11, 15

Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
210 x3
190 x3

Set 2
215 x1-2
195 x1-2

Set 3

Set 4

Friday, June 12, 15

Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-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
180 x3
185 x2-4
195 x1-2
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Week 5 - High Intensity Strength

Monday, June 15, 15
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
220 x1-4
140 x4

Set 2
145 x4

Set 3

Set 4

150 x2

###
Bench Press
Dumbbell Row
Standing/seated OHP
Weighted Pull-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
200 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, June 19, 15

Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
200 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 next cycle.
2. Use projected max for next cycle, but take deload week (repeat week 1 but skip last upper workou
3. Take this 6th week to actually find your 1RM. Then either deload or start new cycle.
1RM Warmup: 30-50%, 60%, 70%, 80%, 90%, 102%
Determining Projected Max:
Take what you lifted in week 5, multiply by 1.03 if completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Increase
Bench Press
205
205
0
Squat
215
225
10
Deadlift
205
205
0

next cycle.
p last upper workout).

and 1.09 if 4 reps.