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, April 27, 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

210
280
260

lb
lb
lb

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Dumbbell Row
Shoulder Exercise
Seated Dumbbell OHP
Upper Back Exercise #2 (vertical pull)
Lat Pulldown
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%.

gth Program

DL.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, April 27, 15
Squat
Deadlift
Hack Squat
Lying Leg Curl
Leg Press
Kettle Bell One Leg Deadlift
Leg Extension FST-7
Sitting Leg Curl FST-7

Warm Up
Warm Up

Set 1
225 x6
210 x6
90 x12
70 x12
90 x15
40 x12
90 FST
45 FST

Set 2
225 x6
210 x6
90 x12
95 x8
140 x15
70 x15

Set 3
225 x6

Set 4
225

Set 1
105 x10
45 x10
45 x12
42.5 x12
50 x12
15 x12
30 x15
90 x15

Set 2
140 x10
60 x10
45 x12
50 x12
90 x12
17.5 x12
30 x13
90 x12

Set 3
160 x8
70 x8
45 x10
60 x10
110 x8
20 x11

Set 4
165
80
35
70

Set 1
105 x10
60 x10
75 x12
85 x12
135 x15
20 x15
90 x15
65 x11
70 x12

Set 2
140 x10
65 x10
85 x12
100 x12
145 x12
30 x12
90 x15
65 x10
100 x12

Set 3
160 x8
70 x8
90 x10
120 x10
155 x8
30 x11
90 x15

Set 4
165
80

Set 1

Set 2

Set 3

Set 4

90 x12
95 x7
160 x15
70 x15

Tuesday, April 28, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
Incline Bench Press
Dumbbell Lateral Flys
Dumbbell Curls
Rope Pushdown
Spider Curl FST-7
Overhead Extension FST-7

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Thursday, April 30, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
Decline Bench Press
Rear Delts
Trap Bar
Preacher Curls
Rope Push Down

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

140

Friday, May 1, 15
Squat

Warm Up

195 x8

195 x8

Deadlift

Warm Up

180 x8

180 x8

195 x8

195

Saturday, May 2, 15
Set 1

Set 2

Set 3

Set 4

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
Bench DB Flyes
Delt Raises
Rear Delts
Trap Bar

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

170 xMR
60 x10
80 x12
100 x12
115 x15
42.5 x12
40 x12
125 x15

65 x10
80 x12
105 x12
115 x12
42.5 x12
55 x12
125 x15

Concentration Curls

15 x12

15 x12

Overhead Extension

120 x12

120 x12

75 x8
90 x10
125 x10
115 x8
42.5 x12

80
95
145

fficulty)

x6

x6
x6
x8
x8
x8-12
x8-12

x6
x6
x8
x8
pullups
x8-12

x8

x6
x8
x8
x8-12

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

Monday, May 4, 15
Squat

Warm Up

Set 1
Set 2
225 xMR10

Set 3

Set 4

Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest
between sets.
Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
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
Lying Leg Curl
Optional Exercise 2

Warm Up
Warm Up
Warm Up

205 x8
115 x9
165 x10

205 x8
115 x10
165 x9

205 x8
115 x10
165 x10

Tuesday, May 5, 15
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
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
150 x10
165 x8
175 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, May 7, 15
Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
230 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followi
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 by
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, May 8, 15
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
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
150 x10
165 x8
175 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Sunday, May 10, 15

Set 1

Set 2

Set 3

Set 4

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

165 xMR
x10
x10
x10
x8-12
x8-12

x8
x8
x8
x8-12
x8-12

x8
x6
x6
x8-12
x8-12

her Difficulty)
Weight

167

Weight:

167

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12
Weight:

oceed with the followi

ps per set, with 60 s

with 60 seconds rest

th 60 seconds rest b

entered 1 rep max by

x8-12
x8-12

Weight

167.4

x8-12
x8-12

Week 3 - Linear Max OT Phase

Monday, May 11, 15
Squat
Deadlift
No Accessory Lifts

Set 2
245 x4
230 x6

Set 3
245 x6

Set 4

Warm Up
Warm Up

Set 1
245 x5
230 x6

Up
Up
Up
Up

Set 1
180 x4-6
x6
x6
x6

Set 2
180 x4-6
x6
x6
x6

Set 3
180 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
250 x4-6
235 x8

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 2
185 x4-6
80 x6
120 x6
PU
x6

Set 3
185 x4-6
85 x6
120 x6
PU
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
185 x4-6
80 x6
120 x6
PU
x6

Wednesday, May 13, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
No Optional Exercises
Friday, May 15, 15
Squat
Deadlift Variation
No Accessory Lifts
Saturday, May 16, 15
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Monday, May 18, 15
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
245 x3
225 x6

Set 2
250 x3
225 x6

Set 3
255 x3

Set 4

Tuesday, May 19, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
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
180 x3
185 x3
190 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, May 21, 15

Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
255 x3
240 x3

Set 2
265 x1-2
245 x1-2

Set 3

Set 4

Friday, May 22, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
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
185 x3
190 x2-4
200 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

Weight

x6
x8
x8
x8-12
x8-12

170

Week 5 - High Intensity Strength

Monday, May 25, 15
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
275 x1-4
175 x4

Set 2
180 x4

Set 3

Set 4

190 x2

Wednesday, May 27, 15

Bench Press
Dumbbell Row
Seated Dumbbell OHP
Lat Pulldown
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
205 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, May 29, 15

Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
255 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
2. Use projected max for next cycle, but take a deload week (repeat week 1 but ski
3. Take this 6th week to actually find your 1 rep max. Then either deload
Determining Projected M
Take what you lifted in week 5, and multiply by 1.03 if you 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
210
225
15
Squat
280
299.75
19.75
Deadlift
260
-260

ons