Candito 6 Week Strength Program

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

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 50 kg
Squat 80 kg
Deadlift 600 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) Lat Pulldown

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%.
Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13

Set 1 Set 2 Set 3
Squat Warm Up 65 x6 65 x6 65 x6
Deadlift Warm Up 480 x6 480 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 19, 13

Set 1 Set 2 Set 3
Bench Press Warm Up 25 x10 35 x10 37.5 x8
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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
Bench Press Warm Up 25 x10 35 x10 37.5 x8
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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
Squat Warm Up 55 x8 55 x8 55 x8
Deadlift Warm Up 420 x8 420 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 23, 13

Set 1 Set 2 Set 3
Bench Press Warm Up 40 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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
lty)

Set 4
65 x6

Set 4
40 x6
x6
x8
x8
x8-12
x8-12

Set 4
40 x6
x6
x8
x8
x8-12
x8-12

Set 4
55 x8

Set 4

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
Squat Warm Up 65 xMR10
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 bet
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 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
Bench Press Warm Up 37.5 x10 40 x8 42.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, November 28, 13

Set 1 Set 2 Set 3
Squat Warm Up 67.5 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 between set
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% for follow
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
Bench Press Warm Up 37.5 x10 40 x8 42.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Sunday, December 1, 13
Set 1 Set 2 Set 3
Bench Press Warm Up 37.5 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
 r Difficulty)

Set 4
set with 60 seconds rest between

ered by 2.5% moving forward.

R10 set.

Set 4

x8-12
x8-12

Set 4

lowing:
60 seconds rest between sets.
est between sets.
st between sets.
x by at least 2.5% for following wee

Set 4

x8-12
x8-12

Set 4
x8-12
x8-12
 Week 3 - Linear Max OT Phase

Monday, December 2, 13
Set 1 Set 2 Set 3
Squat Warm Up 70 x4-6 70 x4-6 70 x4-6
Deadlift Warm Up 525 x3-6 525 x3-6
No Accessory Lifts

Wednesday, December 4, 13
Set 1 Set 2 Set 3
Bench Press Warm Up 42.5 x4-6 42.5 x4-6 42.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, December 6, 13
Set 1 Set 2 Set 3
Squat Warm Up 72.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, December 7, 13
Set 1 Set 2 Set 3
Bench Press Warm Up 45 x4-6 45 x4-6 45 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
Set 4

Set 4

Set 4

Set 4
 Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Set 1 Set 2 Set 3
Squat Warm Up 70 x3 72.5 x3 75 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
Bench Press Warm Up 40 x3 40 x3 45 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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
Squat Warm Up 75 x3 75 x1-2
Deadlift Warm Up 542.5 x3 570 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 13, 13

Set 1 Set 2 Set 3
Bench Press Warm Up 45 x3 45 x2-4 47.5 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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
Set 4

Set 4

x6
x8
x8
x8-12
x8-12

Set 4

Set 4

x6
x8
x8
x8-12
x8-12
 Week 5 - High Intensity Strength

Monday, December 16, 13

Set 1 Set 2 Set 3
Squat Warm Up 77.5 x1-4
Deadlift Warm Up 405 x4 420 x4 435 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 18, 13

Set 1 Set 2 Set 3
Bench Press Warm Up 50 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Lat Pulldown 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
Deadlift Warm Up 585 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Set 4

Set 4

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 next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

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 4 reps.

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

Old 1RM New 1RM Increase
Bench Press 50 350 300
Squat 80 550 470
Deadlift 600 620 20