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, November 18, y

Do you track your weights in kilograms or pounds?

Weights in

lb

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

Bench Press

320

lb

Squat

550

lb

Deadlift

600

lb

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%.

gth Program

DL.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, y
Set 1

Set 2

Set 3

Squat

Warm Up

440 x6

440 x6

Deadlift

Warm Up

480 x6

480 x6

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

440 x6

440

Tuesday, November 19, y

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

160 x10

215 x10

240 x8

Dumbbell Row

Warm Up

x10

x10

x8

Standing Dumbbell OHP

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

250

###
Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

160 x10

215 x10

240 x8

Dumbbell Row

Warm Up

x10

x10

x8

Standing Dumbbell OHP

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

250

Friday, November 22, y

Set 1

Set 2

Squat

Warm Up

385 x8

385 x8

Deadlift

Warm Up

420 x8

420 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
385 x8

Set 4
385

###
Set 1
Bench Press

Warm Up

255 xMR

Set 2

Set 3

Set 4

Dumbbell Row

Warm Up

x10

x10

x8

Standing Dumbbell OHP

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

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)

Monday, November 25, y
Set 1
Squat

Warm Up

Set 2

Set 3

Set 4

440 xMR10

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

Warm Up

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

x8

x8

x8

Tuesday, November 26, y

Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

230 x10

250 x8

260 x6-8

Dumbbell Row

Warm Up

x10

x8

x8

Standing Dumbbell OHP

Warm Up

x10

x8

x6

Weighted Pull-up

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

###
Set 1
Squat

Warm Up

Set 2

Set 3

Set 4

445 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

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

x8

x8

x8

Friday, November 29, y

Set 1

Set 2

Set 3

Bench Press

Warm Up

230 x10

250 x8

Dumbbell Row

Warm Up

x10

x8

Set 4

260 x6-8
x8

Standing Dumbbell OHP

Warm Up

x10

x8

x6

Weighted Pull-up

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

x8-12

x8-12

x8-12

Sunday, December 1, y
Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

250 xMR

Dumbbell Row

Warm Up

x10

x8

x8

Standing Dumbbell OHP

Warm Up

x10

x8

x6

Weighted Pull-up

Warm Up

x10

x8

x6

Optional Exercise 1

Warm Up

x8-12

x8-12

x8-12

Optional Exercise 2

Warm Up

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

Monday, December 2, y
Set 1

Set 2

Set 3

Squat

Warm Up

475 x4-6

475 x4-6

Deadlift

Warm Up

525 x3-6

525 x3-6

Set 4

475 x4-6

No Accessory Lifts
###
Set 1

Set 2

270 x4-6

Set 3

270 x4-6

Set 4

Bench Press

Warm Up

270 x4-6

Dumbbell Row

Warm Up

x6

x6

x6

Standing Dumbbell OHP

Warm Up

x6

x6

x6

Weighted Pull-up

Warm Up

x6

x6

x6

No Optional Exercises
Friday, December 6, y
Set 1
Squat

Warm Up

Deadlift Variation

Warm Up

Set 2

Set 3

Set 4

Set 2

Set 3

Set 4

480 x4-6
x8

No Accessory Lifts
Saturday, December 7, y
Set 1
Bench Press

Warm Up

Dumbbell Row

Warm Up

x6

x6

x6

Standing Dumbbell OHP

Warm Up

x6

x6

x6

Weighted Pull-up

Warm Up

x6

x6

x6

No Optional Exercises

275 x4-6

275 x4-6

275 x4-6

Week 4 - Heavy Weight Acclimation

Monday, December 9, y
Set 1

Set 2

Set 3

Squat

Warm Up

490 x3

495 x3

Deadlift Variation

Warm Up

x6

x6

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 4

500 x3

Tuesday, December 10, y

Set 1

Set 2

275 x3

Set 3

285 x3

Set 4

Bench Press

Warm Up

290 x3

Dumbbell Row

Warm Up

x10

x10

x8

Standing Dumbbell OHP

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

###
Set 1

Set 2

Squat

Warm Up

500 x3

525 x1-2

Deadlift

Warm Up

545 x3

570 x1-2

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3

Set 4

Set 3

Set 4

Friday, December 13, y

Set 1

Set 2

Bench Press

Warm Up

280 x3

290 x2-4

305 x1-2

Dumbbell Row

Warm Up

x10

x10

x8

Standing Dumbbell OHP

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, y
Set 1

Set 2

Squat

Warm Up

535 x1-4

Deadlift

Warm Up

405 x4

Optional Lower Body

Warm Up

Optional Lower Body

Warm Up

Set 3

420 x4

Set 4

435 x2

###
Set 1

Set 2

Set 3

Set 4

Bench Press

Warm Up

310 x1-4

Dumbbell Row

Warm Up

x8

x6

x6

Standing Dumbbell OHP

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, y

Set 1
Deadlift

Warm Up

Optional Lower Body

Warm Up

Optional Lower Body

Warm Up

585 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
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM

Increase

Bench Press

320

350

30

Squat

550

550

Deadlift

600

620

20

ions