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 Thursday, August 22, 13

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 60 kg
Squat 80 kg
Deadlift 110 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Seated Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Chin-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)

Thursday, August 22, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 65 x6 65 x6 65 x6 65
Deadlift Warm Up 87.5 x6 87.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, August 23, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 30 x10 40 x10 45 x8 47.5
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Chin-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

Sunday, August 25, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 30 x10 40 x10 45 x8 47.5
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Chin-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

Monday, August 26, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x8 55 x8 55 x8 55
Deadlift Warm Up 75 x8 75 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, August 27, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 xMR
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Chin-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)

Thursday, August 29, 13

Set 1 Set 2 Set 3 Set 4
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
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

Friday, August 30, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 47.5 x8 50 x6-8
Barbell Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Weighted Chin-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, September 1, 13
Set 1 Set 2 Set 3 Set 4
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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Monday, September 2, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 47.5 x8 50 x6-8
Barbell Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Weighted Chin-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

Wednesday, September 4, 13
 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 xMR
Barbell Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Weighted Chin-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

Thursday, September 5, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x4-6 70 x4-6 70 x4-6
Deadlift Warm Up 97.5 x3-6 97.5 x3-6
No Accessory Lifts

Saturday, September 7, 13
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
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Chin-up Warm Up x6 x6 x6
No Optional Exercises

Monday, September 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 72.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Tuesday, September 10, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x4-6 52.5 x4-6 52.5 x4-6
Barbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Chin-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Thursday, September 12, 13

Set 1 Set 2 Set 3 Set 4
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

Friday, September 13, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x3 50 x3 55 x3
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Chin-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

Sunday, September 15, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 75 x3 75 x1-2
Deadlift Warm Up 102.5 x3 105 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Monday, September 16, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x3 55 x2-4 57.5 x1-2
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Chin-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

Thursday, September 19, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 77.5 x1-4
Deadlift Warm Up 75 x4 77.5 x4 80 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Saturday, September 21, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 57.5 x1-4
Barbell Row Warm Up x8 x6 x6
Seated Dumbbell OHP Warm Up x8 x6 x6
Weighted Chin-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

Monday, September 23, 13

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 107.5 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 60 350 290
Squat 80 550 470
Deadlift 110 620 510