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
Saturday, January 2, 16
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

160
200
290

lb
lb
lb

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Dumbbell Row
Shoulder Exercise
Military Press
Upper Back Exercise #2 (vertical pull)
Weighted Pull-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)

Saturday, January 2, 16
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
160 x6
230 x6

Set 2
160 x6
230 x6

Set 3
160 x6

Set 4
160

Sunday, January 3, 16
Bench Press
Dumbbell Row
Military Press
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
80 x10
110 x10
120 x8
125
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
80 x10
110 x10
120 x8
125
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, January 5, 16
Bench Press
Dumbbell Row
Military Press
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Wednesday, January 6, 16
Set 1

Set 2

Squat

Warm Up

140 x8

140 x8

Deadlift

Warm Up

205 x8

205 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
140 x8

Set 4
140

Thursday, January 7, 16
Bench Press
Dumbbell Row
Military Press
Weighted Pull-up
Optional Exercise 1

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

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

Optional Exercise 2

Warm Up

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)

Saturday, January 9, 16
Squat

Warm Up

Set 1
Set 2
160 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
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

Sunday, January 10, 16

Bench Press
Dumbbell Row
Military Press
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
115 x10
125 x8
135 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, January 12, 16

Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
165 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 by
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
###
Bench Press
Dumbbell Row
Military Press
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
115 x10
125 x8
135 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, January 15, 16

Bench Press
Dumbbell Row
Military Press
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
125 xMR
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
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

Saturday, January 16, 16
Squat
Deadlift
No Accessory Lifts

Set 2
175 x4-6
255 x3-6

Set 3
175 x4-6

Set 4

Warm Up
Warm Up

Set 1
175 x4-6
255 x3-6

Up
Up
Up
Up

Set 1
135 x4-6
x6
x6
x6

Set 2
135 x4-6
x6
x6
x6

Set 3
135 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
180 x4-6
x8

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 2
140 x4-6
x6
x6
x6

Set 3
140 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
140 x4-6
x6
x6
x6

Monday, January 18, 16

Bench Press
Dumbbell Row
Military Press
Weighted Pull-up
No Optional Exercises
###
Squat
Deadlift Variation
No Accessory Lifts
Thursday, January 21, 16
Bench Press
Dumbbell Row
Military Press
Weighted Pull-up
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Saturday, January 23, 16
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
175 x3
x6

Set 2
180 x3
x6

Set 3
185 x3

Set 4

Sunday, January 24, 16

Bench Press
Dumbbell Row
Military Press
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
135 x3
140 x3
145 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, January 26, 16

Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
185 x3
265 x3

Set 2
190 x1-2
275 x1-2

Set 3

Set 4

###
Bench Press
Dumbbell Row
Military Press
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
140 x3
145 x2-4
150 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

Saturday, January 30, 16
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
195 x1-4
195 x4

Set 2
205 x4

Set 3

Set 4

210 x2

Monday, February 1, 16
Bench Press
Dumbbell Row
Military Press
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
155 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
285 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
160
350
190
Squat
200
550
350
Deadlift
290
620
330

ons