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, April 26, y

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 110 kg
Squat 130 kg
Deadlift 163 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Seated 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, April 26, y

Set 1 Set 2 Set 3
Squat Warm Up 105 x6 105 x6 105
Deadlift Warm Up 130 x6 130 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, April 27, y

Set 1 Set 2 Set 3
Bench Press Warm Up 55 x10 75 x10 82.5
Dumbbell Row Warm Up x10 x10
Seated Dumbbell OHP Warm Up x12 x12
Weighted Pull-up Warm Up x12 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday, April 29, y

Set 1 Set 2 Set 3
Bench Press Warm Up 55 x10 75 x10 82.5
Dumbbell Row Warm Up x10 x10
Seated Dumbbell OHP Warm Up x12 x12
Weighted Pull-up Warm Up x12 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Friday, April 30, y

Set 1 Set 2 Set 3
Squat Warm Up 90 x8 90 x8 90
Deadlift Warm Up 115 x8 115 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, May 1, y
Set 1 Set 2 Set 3
Bench Press Warm Up 87.5 xMR
Dumbbell Row Warm Up x10 x10
Seated Dumbbell OHP Warm Up x12 x12
Weighted Pull-up Warm Up x12 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
fficulty)

Set 4
x6 105 x6

Set 4
x8 85 x6
x8 x6
x10 x8
x10 x8
x8-12 x8-12
x8-12 x8-12

Set 4
x8 85 x6
x8 x6
x10 x8
x10 x8
x8-12 x8-12
x8-12 x8-12

Set 4
x8 90 x8

Set 4

x8 x6
x10 x8
x10 x8
x8-12 x8-12
x8-12 x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, May 3, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 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
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 Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, May 4, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 x6-8
Dumbbell Row Warm Up x10 x8 x8
Seated 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, May 6, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 107.5 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 se
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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, May 7, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 x6-8
Dumbbell Row Warm Up x10 x8 x8
Seated 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Sunday, May 9, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 xMR
Dumbbell Row Warm Up x10 x8 x8
Seated 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)

set with 60 seconds rest

red by 2.5% moving

10 set.

x8-12
x8-12

owing:
0 seconds rest between set
est between sets.
t between sets.
x by at least 2.5% for follo

x8-12
x8-12

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

Monday, May 10, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 x4-6 112.5 x4-6 112.5 x4-6
Deadlift Warm Up 142.5 x3-6 142.5 x3-6
No Accessory Lifts

Wednesday, May 12, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, May 14, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, May 15, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 x4-6 95 x4-6 95 x4-6
Dumbbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
57-8 71-5 80-3 90-1

70– 8 86-5 98-3 109-1

60 75 85 95

58-8 73-5 83-3 93-1

 Week 4 - Heavy Weight Acclimation

Monday, May 17, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x3 117.5 x3 120 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, May 18, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x3 95 x3 100 x3
Dumbbell Row Warm Up x10 x10 x8
Seated 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, May 20, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 120 x3 122.5 x1-2
Deadlift Warm Up 150 x3 155 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, May 21, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 97.5 x3 100 x2-4 105 x1-2
Dumbbell Row Warm Up x10 x10 x8
Seated 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, May 24, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x1-4
Deadlift Warm Up 110 x4 115 x4 117.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, May 26, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 107.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Seated 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, May 28, y

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 160 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
128x4 128 1.09 139.52

110x4 110 1.09 119.9 Não

110x3 110 1.06 116.6 Não
110x2 110 1.03 113.3 Não

153x4 150 1.09 163.5

 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 110 103 -7
Squat 130 139.5 9.5
Deadlift 163 163.5 0.5