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, September 12, 16
Do you track your weights in kilograms or pounds?
Weights in
kg
What are your 1RM's for the following lifts?
Bench Press
Squat
Deadlift

320
550
600

kg
kg
kg

Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull)
Barbell Row
Shoulder Exercise
Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull)
Weighted Chin-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. .

16 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 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 255 xMR x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 .5 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-up Optional Exercise 1 Optional Exercise 2 Warm Warm Warm Warm Warm Warm Friday.5 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 4 160 x10 215 x10 240 x8 247.Week 1 .Muscular Conditioning (W/ Moderate Difficulty) ### Squat Deadlift Optional Exercise 1 Optional Exercise 2 Warm Warm Warm Warm Up Up Up Up Set 1 440 x6 480 x6 Set 2 440 x6 480 x6 Set 3 440 x6 Set 4 440 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 160 x10 215 x10 240 x8 247. September 16.

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 .

Reduce weight by 10 lbs or 5 kg if using kg plates. September 23. reduce max entered by 2.5 xMR10 Back Off Squats . 16 Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 232.5% moving Note .Add 5 lbs or 2.Week 2 . with 60 seconds rest b If you completed less than 7 reps.Muscular Conditioning/Hypertrophy (W/ Higher Difficulty) ### Set 1 Set 2 Set 3 Set 4 Squat Warm Up kg plates.5 x10 247.5 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 Warm Up Set 1 252. Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set. Then proceed with the follow If you were able to complete 10 reps on the MR10 set. skip back off sets entirely and reduce your entered 1 rep max b Deadlift Variation Warm Up x8 x8 x8 Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up Friday.5 xMR Set 2 Set 3 Set 4 .5 kg if using then perform 5 sets x 3 reps each set with 60 seconds rest between sets. 440 xMR10 Extra Volume Squats .5 x8 257.5 x6-8 x10 x8 x8 x10 x8 x6 x10 x8 x6 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 ### Set 1 Set 2 Set 3 Set 4 Squat Warm Up 442.If you forward. with 60 seconds rest If you completed 7 reps on the MR 10 set. perform 5 sets of 3 reps per set.5 x8 257. Deadlift Variation Optional Exercise 1 Optional Exercise 2 Warm Up Warm Up Warm Up x8 x8 x8 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 232.were not able to complete a minimum of 8 reps on the MR10 set. with 60 s If you completed 8-9 reps on the MR10 set. perform 10 sets of 3 reps per set.5 x10 247. perform 8 sets of 3 reps per set.

Barbell Row Standing Dumbbell OHP Weighted Chin-up Optional Exercise 1 Optional Exercise 2 Warm Warm Warm Warm Warm Up Up Up Up Up x10 x10 x10 x8-12 x8-12 x8 x8 x8 x8-12 x8-12 x8 x6 x6 x8-12 x8-12 .

5% moving 10 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 roceed with the follow eps per set.gher Difficulty) set with 60 seconds rest red by 2.

x8-12 x8-12 .

Week 3 . September 30. October 1.5 x4-6 x6 x6 x6 Set 4 Warm Warm Warm Warm Set 1 472. 16 Squat Deadlift Variation No Accessory Lifts Saturday.5 x4-6 x8 Set 2 Set 3 Set 4 Warm Up Warm Up Set 2 275 x4-6 x6 x6 x6 Set 3 275 x4-6 x6 x6 x6 Set 4 Warm Warm Warm Warm Set 1 275 x4-6 x6 x6 x6 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-up No Optional Exercises Friday.5 x4-6 x6 x6 x6 Set 3 272. 16 Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-up No Optional Exercises Up Up Up Up .Linear Max OT Phase ### Squat Deadlift No Accessory Lifts Set 2 470 x4-6 525 x3-6 Set 3 470 x4-6 Set 4 Warm Up Warm Up Set 1 470 x4-6 525 x3-6 Up Up Up Up Set 1 272.5 x4-6 x6 x6 x6 Set 2 272.

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5 x3 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Thursday.5 x2-4 305 x1-2 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 .5 x3 x6 Set 2 495 x3 x6 Set 3 497.5 x1-2 570 x1-2 Set 3 Set 4 Friday. 16 Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 280 x3 287. October 7. 16 Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 275 x3 282.5 x3 542.5 x3 287.5 x3 Set 2 522.Week 4 .5 x3 Set 4 Tuesday. 16 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Warm Warm Warm Warm Up Up Up Up Set 1 497. October 3. 16 Squat Deadlift Variation Optional Exercise 1 Optional Exercise 2 Warm Warm Warm Warm Up Up Up Up Set 1 492. October 6. October 4.Heavy Weight Acclimation Monday.

x6 x8 x8 x8-12 x8-12 x6 x8 x8 x8-12 x8-12 .

October 14.5 x1-4 x8 x6 x6 x8 x6 x6 x8 x6 x6 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Friday. 16 Deadlift Optional Lower Body Optional Lower Body Warm Up Warm Up Warm Up Set 1 585 x1-4 Set 2 Set 3 Set 4 .Week 5 .5 x1-4 405 x4 Set 2 420 x4 Set 3 Set 4 435 x2 ### Bench Press Barbell Row Standing Dumbbell OHP Weighted Chin-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 4 312. October 10. 16 Squat Deadlift Optional Lower Body Optional Lower Body Warm Warm Warm Warm Up Up Up Up Set 1 537.High Intensity Strength Monday.

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Then either deload o Determining Projected Ma Take what you lifted in week 5.For Week 6 You Have 3 Options 1. but take a deload week (repeat week 1 but skip l 3. 1. and multiply by 1. Use projected max for next cycle.03 if you completed 2 reps. Take this 6th week to actually find your 1 rep max. Just use projected one rep max from last week's 1-4 rep set.06 if 3 Enter your new 1RM's below to see your progress! Old 1RM New 1RM Increase Bench Press 320 350 Squat 550 550 Deadlift 600 620 30 0 20 . Start ne 2. Skip Week 6.

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