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, March 18, 19

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 57 kg
Squat 59 kg
Deadlift 80 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Military Press
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%.
h Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, March 18, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 47.5 x6 47.5 x6 47.5 x6 47.5
Deadlift Warm Up 65 x6 65 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 19, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 27.5 x10 37.5 x10 42.5 x8 45
Barbell Row Warm Up x10 x10 x8
Military Press 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, March 21, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 27.5 x10 37.5 x10 42.5 x8 45
Barbell Row Warm Up x10 x10 x8
Military Press 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, March 22, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 40 x8 40 x8 40 x8 40
Deadlift Warm Up 55 x8 55 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, March 23, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 xMR
Barbell Row Warm Up x10 x10 x8
Military Press 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
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, March 25, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 47.5 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, March 26, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 45 x8 47.5 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press 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, March 28, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 50 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, March 29, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 45 x8 47.5 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press 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, March 31, 19

 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 xMR
Barbell Row Warm Up x10 x8 x8
Military Press 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
fficulty)

et with 60 seconds rest

d by 2.5% moving

0 set.

x8-12
x8-12

wing:
seconds rest between set
t between sets.
between sets.
by at least 2.5% for follow

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

Monday, April 1, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 x4-6 52.5 x4-6 52.5 x4-6
Deadlift Warm Up 70 x3-6 70 x3-6
No Accessory Lifts

Wednesday, April 3, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x4-6 47.5 x4-6 47.5 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, April 5, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, April 6, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 50 x4-6 50 x4-6 50 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, April 8, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 50 x3 52.5 x3 55 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, April 9, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 x3 47.5 x3 52.5 x3
Barbell Row Warm Up x10 x10 x8
Military Press 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, April 11, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x3 55 x1-2
Deadlift Warm Up 75 x3 75 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, April 12, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 50 x3 52.5 x2-4 55 x1-2
Barbell Row Warm Up x10 x10 x8
Military Press 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
x6
x8
x8
x8-12
x8-12

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

Monday, April 15, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 57.5 x1-4
Deadlift Warm Up 55 x4 55 x4 57.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, April 17, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x1-4
Barbell Row Warm Up x8 x6 x6
Military Press 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, April 19, 19

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 77.5 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 57 350 293
Squat 59 550 491
Deadlift 80 620 540