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
24/10/2016
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

140
160
220

kg
kg
kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Dumbbell Row
Shoulder Exercise
Standing Dumbbell OHP
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%.

gth Program

DL.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

24/10/2016
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
127.5 x6
175 x6

Set 2
127.5 x6
175 x6

Set 3
127.5 x6

Set 4
127.5

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
70 x10
95 x10
105 x8
107.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
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
70 x10
95 x10
105 x8
107.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
#VALUE!
Set 1

Set 2

Squat

Warm Up

110 x8

110 x8

Deadlift

Warm Up

155 x8

155 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
110 x8

Set 4
110

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
112.5 xMR
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
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)

#VALUE!
Squat

Warm Up

Set 1
Set 2
127.5 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

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
102.5 x10
107.5 x8
115 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

#VALUE!
Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
130 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
#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
102.5 x10
107.5 x8
115 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

#VALUE!
Bench Press
Dumbbell Row

Warm Up
Warm Up

Set 1
110 xMR
x10

Set 2

Set 3
x8

Set 4
x8

Standing Dumbbell OHP

Weighted Pull-up
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

x10
x10
x8-12
x8-12

x8
x8
x8-12
x8-12

x6
x6
x8-12
x8-12

her Difficulty)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

oceed with the follow

eps per set, with 60 s

with 60 seconds rest

th 60 seconds rest b

entered 1 rep max by

x8-12
x8-12

x8-12
x8-12

Week 3 - Linear Max OT Phase

#VALUE!
Squat
Deadlift
No Accessory Lifts

Set 1
137.5 x4-6
192.5 x3-6

Set 2
137.5 x4-6
192.5 x3-6

Set 3
137.5 x4-6

Set 4

Warm Up
Warm Up

Up
Up
Up
Up

Set 2
120 x4-6
x6
x6
x6

Set 3
120 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
120 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
140 x4-6
x8

Set 1
122.5 x4-6
x6
x6
x6

Set 2
122.5 x4-6
x6
x6
x6

Set 3
122.5 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises
#VALUE!
Squat
Deadlift Variation
No Accessory Lifts
#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

#VALUE!
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
142.5 x3
x6

Set 2
145 x3
x6

Set 3
147.5 x3

Set 4

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
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

Set 1
Set 2
Set 3
Set 4
117.5 x3
120 x3
125 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

#VALUE!
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
147.5 x3
200 x3

Set 2
152.5 x1-2
210 x1-2

Set 3

Set 4

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
122.5 x3
125 x2-4 132.5 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

#VALUE!
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
155 x1-4
147.5 x4

Set 2
155 x4

Set 3

Set 4

160 x2

#VALUE!
Bench Press
Dumbbell Row
Standing Dumbbell OHP
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
137.5 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

#VALUE!
Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
215 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
140
350
210
Squat
160
550
390
Deadlift
220
620
400

ons