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 kg

What are your 1RM For The Squat?

Current Squat Max 150 kg
Goal Max 165 kg

Additional
Choose YourInformation
Preferred Accessory Exercises
- If you ever fail a required rep, reduce your max by 2.5%.
Primary Accessory
- All standard squat#1sets are to be done with the exact same style (bar
Pinposition,
Squat belt, stance etc.).
- All pinAccessory
Primary and pause#2squats are also to be done with the competitionPause
squat 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.
s printable.
 Guide To Accessories In 10 Points
1. Difficulty for accessories is to dictate loading based on a scale of Low (L), Moderate (M), and
2. Deadlifts are seen as an accessory here. If you squat wide, pull conventional. If you squat na
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 usea

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 brea
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 back
Note - This is only applicable to the high frequency phase and you can only substitute with t

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

8. All pause squats and pin squats are to be done with competition squat style (belt, sleeves, sa
9. Duration of pause squats is to be kept as minimal as possible after clearly held motionless. N
10. Pin squats are intended to be partial ROM but still should feel muscular activation. Control

Note - For my squatting style, I set the pins are around belt height when standing straight u
ories In 10 Points
ow (L), Moderate (M), and High (H).
nventional. If you squat narrow, pull sumo.

seated hip adduction.

pinal loading are also useable.

thrusts
dition. Absolutely no break in between reps to keep tension.
adlifts
e (abs, oblique, lower back) exercises instead for a session.
can only substitute with this 1x a week at most.

n feel pressure going into open accessory slots.

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

clearly held motionless. No half assing but no showing off either.
scular activation. Control eccentric phase.

when standing straight up.

 Week 1 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 112.5 3 3
Pin Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 115 3 3
Pause Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 112.5 3 3
Pin Squat H 1 6
Accessory M 3 20
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 112.5 3 3
Pin Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 112.5 3 3
Pause Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Checkpoint #1
Enter Your Pause Squat Triple: 120
Percentage Of Initial Max: 80.00%

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

If No → Input New Training Max = 0

 Week 2 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat Singles 135 3 1
Squat 112.5 Or 120 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 112.5 Or 120 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 112.5 Or 120 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 112.5 Or 120 3 3
Pause Squat M 5 1
Good Morning H 1 15
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 112.5 Or 120 3 3
Pin Squat M 5 1
Accessory M 3 20
 Week 3 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 135 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 120 Or 127.5 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 120 Or 127.5 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 120 Or 127.5 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 120 Or 127.5 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 132.5 10 3
Pin Squat H 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 135 Or 140 5 - 10 3
Beltless Backoff Squat Sets* 115 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 145 Or 147.5 1 1
Squat 132.5 5 3
Squat 127.5 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 135 To 145 5 3
Squat 130 5 3
Beltless Squat* 117.5 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: 321.21%

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

If No → Input New Goal Max = 606

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 125 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 147.5 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 127.5 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 150 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 150 To 155 1 3
Deadlift L 2 4
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 130 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 152.5 To 157.5 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 120 6 3
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 125 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.