Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.
What date do you want to start the Program?
Date
Do you track your weights in kilograms or pounds?
Weights in

Monday, November 18, 13

lb

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

Bench Press
Squat
Deadlift

295
355
395

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Shoulder Exercise
Upper Back Exercise #2 (vertical pull)

Dumbbell Row
Standing Dumbbell OHP
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%.

lb
lb
lb

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up
Warm Up

Set 1
285 x6
315 x6

Set 2
285 x6
315 x6

Set 3
285 x6

Set 4
285

Tuesday, November 19, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
150 x10
200 x10
220 x8
230
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
150 x10
200 x10
220 x8
230
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, November 21, 13

Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Friday, November 22, 13
Set 1

Set 2

Set 3

Squat

Warm Up

250 x8

250 x8

Deadlift

Warm Up

275 x8

275 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

250 x8

250

Saturday, November 23, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
235 xMR
x10
x12
x12
x8-12
x8-12

Set 3
x10
x12
x12
x8-12
x8-12

Set 4
x8
x10
x10
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 Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, November 25, 13
Squat

Warm Up

Set 1
Set 2
285 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

Tuesday, November 26, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
215 x10
230 x8
240 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, November 28, 13

Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
290 xMR10
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
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, November 29, 13
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Sunday, December 1, 13

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
215 x10
230 x8
240 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
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
230 xMR
x10
x10
x10
x8-12
x8-12

Set 3
x8
x8
x8
x8-12
x8-12

Set 4
x8
x6
x6
x8-12
x8-12

fficulty)

et with 60 seconds rest

ed by 2.5% moving

10 set.

x8-12
x8-12

owing:

60 seconds rest between sets.

est between sets.

st between sets.

x by at least 2.5% for following weeks.

x8-12
x8-12

x8-12
x8-12

Week 3 - Linear Max OT Phase

Monday, December 2, 13
Squat
Deadlift
No Accessory Lifts

Set 2
305 x4-6
345 x3-6

Set 3
305 x4-6

Set 4

Warm Up
Warm Up

Set 1
305 x4-6
345 x3-6

Set 2
250 x4-6
x6
x6
x6

Set 3
250 x4-6
x6
x6
x6

Set 4

Warm Up
Warm Up
Warm Up
Warm Up

Set 1
250 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
310 x4-6
x8

Set 1
255 x4-6
x6
x6
x6

Set 2
255 x4-6
x6
x6
x6

Set 3
255 x4-6
x6
x6
x6

Set 4

Warm Up
Warm Up
Warm Up
Warm Up

Wednesday, December 4, 13
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises
Friday, December 6, 13
Squat
Deadlift Variation
No Accessory Lifts
Saturday, December 7, 13
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises

Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up
Warm Up

Set 1
315 x3
x6

Set 2
320 x3
x6

Set 3
325 x3

Set 4

Tuesday, December 10, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
255 x3
260 x3
265 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Thursday, December 12, 13

Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up
Warm Up

Set 1
325 x3
360 x3

Set 2
335 x1-2
375 x1-2

Set 3

Set 4

Friday, December 13, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
260 x3
265 x2-4
280 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, December 16, 13
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up
Warm Up

Set 1
345 x1-4
265 x4

Set 2

Set 3

275 x4

Set 4

285 x2

Wednesday, December 18, 13

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

Warm Up
Warm Up
Warm Up
Warm Up
Warm Up
Warm Up

Set 1
Set 2
290 x1-4
x8
x8
x8
x8-12
x8-12

Set 3
x6
x6
x6
x8-12
x8-12

Set 4
x6
x6
x6
x8-12
x8-12

Friday, December 20, 13

Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
385 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 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 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
295
350
55.
Squat
355
550
195.
Deadlift
395
620
225.