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, August 9, 14
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

260
340
465

Choose Your Preferred Accessory Exercises

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

Dumbbell Row
Military Press
Lat Pulldown

lb
lb
lb

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%.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Saturday, August 9, 14
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
270 x6
370 x6

Set 2
270 x6
370 x6

Set 3
270 x6

Set 4
270 x6

Sunday, August 10, 14

Bench Press
Dumbbell Row
Military Press
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
130 x10
175 x10
195 x8
200 x6
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
130 x10
175 x10
195 x8
200 x6
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, August 12, 14

Bench Press
Dumbbell Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2
###
Set 1

Set 2

Squat

Warm Up

240 x8

240 x8

Deadlift

Warm Up

325 x8

325 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
240 x8

Set 4
240 x8

Thursday, August 14, 14

Bench Press
Dumbbell Row
Military Press
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
210 xMR
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

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

Saturday, August 16, 14
Squat

Warm Up

Set 1
Set 2
270 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, August 17, 14

Bench Press
Dumbbell Row
Military Press
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
190 x10
200 x8
215 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, August 19, 14

Squat

Warm Up

Set 1
Set 2
275 xMR10

Set 3

Set 4

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 set
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 foll
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

###
Bench Press
Dumbbell Row
Military Press
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
190 x10
200 x8
215 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
205 xMR
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, August 22, 14

Bench Press
Dumbbell Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Week 3 - Linear Max OT Phase

Saturday, August 23, 14
Squat
Deadlift
No Accessory Lifts

Set 2
295 x4-6
405 x3-6

Set 3
295 x4-6

Set 4

Warm Up
Warm Up

Set 1
295 x4-6
405 x3-6

Up
Up
Up
Up

Set 1
220 x4-6
x6
x6
x6

Set 2
220 x4-6
x6
x6
x6

Set 3
220 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
300 x4-6
x8

Set 1
225 x4-6
x6
x6
x6

Set 2
225 x4-6
x6
x6
x6

Set 3
225 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Monday, August 25, 14

Bench Press
Dumbbell Row
Military Press
Lat Pulldown
No Optional Exercises
###
Squat
Deadlift Variation
No Accessory Lifts
Thursday, August 28, 14
Bench Press
Dumbbell Row
Military Press
Lat Pulldown
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Saturday, August 30, 14
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
300 x3
x6

Set 2
305 x3
x6

Set 3
310 x3

Set 4

Sunday, August 31, 14

Bench Press
Dumbbell Row
Military Press
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

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
225 x3
230 x3
235 x3
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Tuesday, September 2, 14
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
310 x3
425 x3

Set 2
325 x1-2
440 x1-2

Set 3

Set 4

###
Bench Press
Dumbbell Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Set 1
Set 2
Set 3
Set 4
230 x3
235 x2-4
245 x1-2
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Week 5 - High Intensity Strength

###
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
330 x1-4
315 x4

Set 2
325 x4

Set 3

Set 4

335 x2

Monday, September 8, 14
Bench Press
Dumbbell Row
Military Press
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
255 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
455 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
245
260
15
Squat
315
340
25
Deadlift
425
465
40