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, July 26, 21

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 90 kg
Squat 100 kg
Deadlift 160 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, July 26, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 80 x6 80 x6 80 x6 80
Deadlift Warm Up 127.5 x6 127.5 x6
Hip Thrust Warm Up x6 x6 x6
Good Morning Warm Up x10 x10 x10

Tuesday, July 27, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 x10 60 x10 67.5 x8 70
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, July 29, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 x10 60 x10 67.5 x8 70
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, July 30, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x8 70 x8 70 x8 70
Deadlift Warm Up 110 x8 110 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, July 31, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 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, August 2, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 80 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, August 3, 21
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x10 70 x8 75 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, August 5, 21
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 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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, August 6, 21
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x10 70 x8 75 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Sunday, August 8, 21
 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

wing:
0 seconds rest between set
st between sets.
between sets.
by at least 2.5% for follo

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

Monday, August 9, 21
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 140 x3-6 140 x3-6
No Accessory Lifts

Wednesday, August 11, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 77.5 x4-6 77.5 x4-6 77.5 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, August 13, 21

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

Saturday, August 14, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x4-6 80 x4-6 80 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, August 16, 21

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, August 17, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 75 x3 80 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, August 19, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 92.5 x3 95 x1-2
Deadlift Warm Up 147.5 x3 152.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, August 20, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x3 80 x2-4 85 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, August 23, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 97.5 x1-4
Deadlift Warm Up 107.5 x4 112.5 x4 115 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, August 25, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 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, August 27, 21

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 155 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 90 350 260
Squat 100 550 450
Deadlift 160 620 460