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Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printab

What date do you want to start the Program?


Date Monday, November 18, 13

Do you track your weights in kilograms or pounds?


Weights in kg

What are your 1RM's for the following lifts?


Bench Press 40 kg
Squat 60 kg
Deadlif 60 kg

Choose Your Preferred Accessory Exercises


Upper Back Exercise #1 (horizontal pull) Machine Row
Shoulder Exercise Lateral Dumbell Raise
Upper Back Exercise #2 (vertical pull) Weighted Pull-up

Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlif 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
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 47.5 x6 47.5 x6 47.5 x6 47.5
Deadlif Warm Up 47.5 x6 47.5 x6
Patada Cumbia Warm Up
Calve Raises Warm Up
Saltos con peso Warm Up
Tuesday, November 19, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 20 x10 27.5 x10 30 x8 30
Machine Row Warm Up 41 x10 41 x10 45 x8 50
Lateral Dumbell Raise Warm Up 7.5 x12 7.5 x12 10 x10 12.5
Weighted Pull-up Warm Up 70 x12 70 x12 70 x10 70
Hammer dumbell raise Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, November 21, 13


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 20 x10 27.5 x10 30 x8 30
Machine Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, November 22, 13


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 40 x8 40 x8 40 x8 40
Deadlif Warm Up 40 x8 40 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 23, 13


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 32.5 xMR
Machine Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
)

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 Conditionin

Squat
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 betwe
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.
Deadlif Variation
Optional Exercise 1
Optional Exercise 2

Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Squat
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following w
Deadlif Variation
Optional Exercise 1
Optional Exercise 2

Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
ifficulty)

Set 1 Set 2 Set 3 Set 4


Warm Up 47.5 xMR10

Warm Up x8 x8 x8
Warm Up
Warm Up

Set 1 Set 2 Set 3 Set 4


Warm Up 30 x10 30 x8 35 x6-8
Warm Up x10 x8 x8
Warm Up x10 x8 x6
Warm Up x10 x8 x6
Warm Up x8-12 x8-12 x8-12 x8-12
Warm Up x8-12 x8-12 x8-12 x8-12

Set 1 Set 2 Set 3 Set 4


Warm Up 50 xMR10

Warm Up x8 x8 x8
Warm Up
Warm Up

Set 1 Set 2 Set 3 Set 4


Warm Up 30 x10 30 x8 35 x6-8
Warm Up x10 x8 x8
Warm Up x10 x8 x6
Warm Up x10 x8 x6
Warm Up x8-12 x8-12 x8-12 x8-12
Warm Up x8-12 x8-12 x8-12 x8-12
Set 1 Set 2 Set 3 Set 4
Warm Up 30 xMR
Warm Up x10 x8 x8
Warm Up x10 x8 x6
Warm Up x10 x8 x6
Warm Up x8-12 x8-12 x8-12 x8-12
Warm Up x8-12 x8-12 x8-12 x8-12
Week 3 - Linear Max OT Phase

Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 x4-6 52.5 x4-6 52.5 x4-6
Deadlif Warm Up 52.5 x3-6 52.5 x3-6
No Accessory Lifs

Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 35 x4-6 35 x4-6 35 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs

Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 37.5 x4-6 37.5 x4-6 37.5 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 x3 55 x3 57.5 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, December 10, 13


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 30 x3 30 x3 35 x3
Machine Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, December 12, 13


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 57.5 x3 57.5 x1-2
Deadlif Warm Up 57.5 x3 57.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 13, 13


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 35 x3 35 x2-4 37.5 x1-2
Machine Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up 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, December 16, 13


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 57.5 x1-4
Deadlif Warm Up 40 x4 42.5 x4 42.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 18, 13


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 40 x1-4
Machine Row Warm Up x8 x6 x6
Lateral Dumbell Raise Warm Up x8 x6 x6
Weighted Pull-up Warm Up x8 x6 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, December 20, 13


Set 1 Set 2 Set 3 Set 4
Deadlif Warm Up 57.5 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
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 a deload week (repeat week 1 but skip last upper workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

Determining Projected Max


Take what you lifed in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 r

Enter your new 1RM's below to see your progress!


Old 1RM New 1RM Increase
Bench Press 40 350 310
Squat 60 550 490
Deadlif 60 620 560

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