Candito 6 Week Strength Program

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

What date do you want to start the Program?

Date Monday, November 18, 13

Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM's for the following lifts?

Bench Press 85 kg
Squat 100 kg
Deadlift 130 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%.
h Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 80 x6 80 x6 80 x6 80
Deadlift Warm Up 105 x6 105 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 19, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, November 21, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, November 22, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x8 70 x8 70 x8 70
Deadlift Warm Up 90 x8 90 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 23, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
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)

Monday, November 25, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm
Extra Volume Squats - Add 5 lbs or 2.5Up 80kg
kg if using xMR10
plates, then perform 5 sets x 3 reps each set with 60
seconds
Note rest were
- If you between sets.to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5%
not able
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 Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 26, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, November 28, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 82.5 xMR10
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 bet
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% f
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, November 29, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Sunday, December 1, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 3 - Linear Max OT Phase

Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 x4-6 87.5 x4-6 87.5 x4-6
Deadlift Warm Up 115 x3-6 115 x3-6
No Accessory Lifts

Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x4-6 72.5 x4-6 72.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 90 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 x3 90 x3 92.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, December 10, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x3 72.5 x3 77.5 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, December 12, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 92.5 x3 95 x1-2
Deadlift Warm Up 120 x3 122.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 13, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 77.5 x2-4 80 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up 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

Monday, December 16, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 97.5 x1-4
Deadlift Warm Up 87.5 x4 90 x4 95 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 18, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Weighted Pull-up Warm Up x8 x6 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, December 20, 13

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 127.5 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
 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 next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workou
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycl

Determining Projected Max

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Bench Press 85 350 265
Squat 100 550 450
Deadlift 130 620 490