Candito 9 Week Squat Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.

Do you track your weights in kilograms or pounds?

Weights in lb

What are your 1RM For The Squat?

Current Squat Max 245 lb
Goal Max 300 lb

Choose Your Preferred Accessory Exercises

Primary Accessory #1 Pin Squat
Primary Accessory #2 Pause Squat

Additional Information
- If you ever fail a required rep, reduce your max by 2.5%.
- All standard squat sets are to be done with the exact same style (bar position, belt, stance etc.).
- All pin and pause squats are also to be done with the competition squat style.
- The pin squats or box squats should be partial squats that are well above parallel.
- If doing box squat do not rock back. Keep bar path straight with brief touch and go.
- Goal max affects program starting week 4. Reassess prior to first week 4 workout based on first
3 week performance and likihood that the 10 x 3 workout will be achievable.
is printable.
Guide To Accessories In 10 Points

1. Difficulty for accessories is to dictate loading based on a scale of Low (L), Moderate (M),

2. Deadlifts are seen as an accessory here. If you squat wide, pull conventional. If you squat

3. Isolations are encouraged for the open accessory slots.

Examples - Leg extensions, hamstring curls, seated hip abduction, seated hip adduction.
4. Movements which are inherently light or less taxing due minimal spinal loading are also u

Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrusts
5. Exercises that are heavy compounds CAN be used, but on one condition. Absolutely no b

Examples - Ultra wide stance squat, good mornings, stiff legged deadlifts
6. If legs are so sore that you feel an injury risk, then you can use core (abs, oblique, lower ba

Note - This is only applicable to the high frequency phase and you can only substitute wit

7. Rotate accessories whenever you want. Have fun here. Don't even feel pressure going int

8. All pause squats and pin squats are to be done with competition squat style (belt, sleeves, s

9. Duration of pause squats is to be kept as minimal as possible after clearly held motionless.
either.
10. Pin squats are intended to be partial ROM but still should feel muscular activation. Cont

Note - For my squatting style, I set the pins are around belt height when standing straight
f Low (L), Moderate (M), and High (H).

conventional. If you squat narrow, pull sumo.

on, seated hip adduction.

al spinal loading are also useable.

hip thrusts
ondition. Absolutely no break in between reps to keep tension.

d deadlifts
ore (abs, oblique, lower back) exercises instead for a session.

you can only substitute with this 1x a week at most.

ven feel pressure going into open accessory slots.

squat style (belt, sleeves, same bar position, etc).

er clearly held motionless. No half assing but no showing off

muscular activation. Control eccentric phase.

ght when standing straight up.

 Week 1 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 185 3 3
Pin Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 185 3 3
Pause Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 185 3 3
Pin Squat H 1 6
Accessory M 3 20
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 185 3 3
Pin Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 185 3 3
Pause Squat H 1 3
Accessory M 3 20
Accessory M 3 20
 Checkpoint #1
Enter Your Pause Squat Triple: 475
Percentage Of Initial Max: 193.88%

Is It Between 80-87.5%?
If Yes→ No Change

If No → Input New Training Max = 559

 Week 2 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat Singles 220 3 1
Squat 185 Or 195 3 3
Deadlift (Optional) L 2 6
Front Squat Or High Bar H 1 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 185 Or 195 3 3
Pause Squat M 5 1
Good Morning Off Pins H 1 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 185 Or 195 3 3
Pin Squat M 5 1
Front Squat Or High Bar H 1 15
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 185 Or 195 3 3
Pause Squat M 5 1
Good Morning H 1 15
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 185 Or 195 3 3
Pin Squat M 5 1
Accessory M 3 20
 Week 3 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 220 1 3
Deadlift (Optional) L 2 6
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 195 Or 210 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 195 Or 210 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 195 Or 210 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 195 Or 210 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20
 Week 4 - High Volume Reduced Frequency Phase

Day 1 (Tues)
Difficulty Weight Sets Reps
Squat 240 10 3
Pin Squat H 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 245 Or 255 5 - 10 3
Beltless Backoff Squat Sets* 210 5 3
Pin Squat H 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit.
Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.
 Week 5 - High Volume Reduced Frequency Phase

Day 1 (Tues)
Difficulty Weight Sets Reps
Squat 265 Or 270 1 1
Squat 240 5 3
Squat 235 5 3
Pin Squat Add 5 lbs to last week 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 245 To 265 5 3
Squat 235 5 3
Beltless Squat* 215 5 3
Pin Squat Add 5 lbs to last week 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise
skip them. May have to rewarm up on beltless sets to avoid snap city.
 Week 6 - 5 Rep Max Transition

Day 1 (Wed)
Difficulty Weight Sets Reps
Squat 5 Rep Max 1 5
Deadlift (Optional) L 3 8
Accessory #1 M 3 20
Accessory #2 M 3 20

Checkpoint #2
Enter 5 Rep Max: 530
Percentage Of Initial Goal Max: 176.67%

Is It Between 85-90%?
If Yes→ No Change

If No → Input New Goal Max = 606

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 225 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20
 Week 7 - Max Strength Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 270 1 3
Deadlift (Optional) L 2 6
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 230 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 275 3 1
Accessory #1 H 1 20
Accessory #2 H 1 20
 Week 8 - Max Strength Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 275 To 285 1 3
Deadlift L 2 4
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 235 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 280 To 290 3 1
Pin Squat M 1 3
Accessory #1 H 1 20
Accessory #2 H 1 20

Note - Do NOT attempt max weight on the 3 singles if you didn't hit the
max weight given on the triple in the first workout.
 Week 9 - Max Out Week!

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 220 6 3
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 225 9 1

Day 3 (Fri)
Weight Sets Reps
Squat Warm Up MAX! 1 1
Look In The Gym Mirror, Reassure Yourself Your New Max Is Real.
Leave Gym.