Candito 9 Week Squat Program

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

Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM For The Squat?

Current Squat Max 100 kg
Goal Max 115 kg

Choose Your Preferred Accessory Exercises

Primary Accessory #1 Pin Squat
Primary Accessory #2 Pause Squat

Additional Information
- If you ever fail a required rep, reduce your max by 2.5%.
- All standard squat sets are to be done with the exact same style (bar position, belt, stance etc.).
- All pin and pause squats are also to be done with the competition squat style.
- The pin squats or box squats should be partial squats that are well above parallel.
- If doing box squat do not rock back. Keep bar path straight with brief touch and go.
- Goal max affects program starting week 4. Reassess prior to first week 4 workout based on first 3
week performance and likihood that the 10 x 3 workout will be achievable.
is printable.
 Guide To Accessories In 10 Points
1. Difficulty for accessories is to dictate loading based on a scale of Low (L), Moderate (M), and
2. Deadlifts are seen as an accessory here. If you squat wide, pull conventional. If you squat na
3. Isolations are encouraged for the open accessory slots.
Examples - Leg extensions, hamstring curls, seated hip abduction, seated hip adduction.
4. Movements which are inherently light or less taxing due minimal spinal loading are also usea

Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrusts
5. Exercises that are heavy compounds CAN be used, but on one condition. Absolutely no brea

Examples - Ultra wide stance squat, good mornings, stiff legged deadlifts
6. If legs are so sore that you feel an injury risk, then you can use core (abs, oblique, lower back

Note - This is only applicable to the high frequency phase and you can only substitute with th
7. Rotate accessories whenever you want. Have fun here. Don't even feel pressure going into o
8. All pause squats and pin squats are to be done with competition squat style (belt, sleeves, sa

9. Duration of pause squats is to be kept as minimal as possible after clearly held motionless. N

10. Pin squats are intended to be partial ROM but still should feel muscular activation. Control
Note - For my squatting style, I set the pins are around belt height when standing straight up
 ories In 10 Points
Low (L), Moderate (M), and High (H).
onventional. If you squat narrow, pull sumo.

n, seated hip adduction.

spinal loading are also useable.

p thrusts
ndition. Absolutely no break in between reps to keep tension.

deadlifts
re (abs, oblique, lower back) exercises instead for a session.

u can only substitute with this 1x a week at most.

en feel pressure going into open accessory slots.
squat style (belt, sleeves, same bar position, etc).

r clearly held motionless. No half assing but no showing off either.

muscular activation. Control eccentric phase.

ht when standing straight up.
 Week 1 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 75 3 3
Pin Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 75 3 3
Pause Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 75 3 3
Pin Squat H 1 6
Accessory M 3 20
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 75 3 3
Pin Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 75 3 3
Pause Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Checkpoint #1
Enter Your Pause Squat Triple: 125
Percentage Of Initial Max: 125.00%

Is It Between 80-87.5%?
If Yes → No Change

If No → Input New Training Max = 147

 Week 2 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat Singles 90 3 1
Squat 75 Or 80 3 3
Deadlift (Optional) L 2 6
Front Squat Or High Bar H 1 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 75 Or 80 3 3
Pause Squat M 5 1
Good Morning Off Pins H 1 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 75 Or 80 3 3
Pin Squat M 5 1
Front Squat Or High Bar H 1 15
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 75 Or 80 3 3
Pause Squat M 5 1
Good Morning H 1 15
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 75 Or 80 3 3
Pin Squat M 5 1
Accessory M 3 20
 Week 3 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 90 1 3
Deadlift (Optional) L 2 6
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 80 Or 85 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 80 Or 85 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 80 Or 85 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 80 Or 85 3 3
Accessory #1 M 3 8 - 12
Accessory #2 M 3 8 - 12
Accessory #3 M 3 20
Accessory #4 M 3 20
 Week 4 - High Volume Reduced Frequency Phase

Day 1 (Tues)
Difficulty Weight Sets Reps
Squat 92.5 10 3
Pin Squat H 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 95 Or 100 5 - 10 3
Beltless Backoff Squat Sets* 80 5 3
Pin Squat H 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit.
Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.
 Week 5 - High Volume Reduced Frequency Phase

Day 1 (Tues)
Difficulty Weight Sets Reps
Squat 100 Or 102.5 1 1
Squat 92.5 5 3
Squat 90 5 3
Pin Squat Add 5 lbs to last week 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 95 To 100 5 3
Squat 90 5 3
Beltless Squat* 82.5 5 3
Pin Squat Add 5 lbs to last week 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise
skip them. May have to rewarm up on beltless sets to avoid snap city.
 Week 6 - 5 Rep Max Transition

Day 1 (Wed)
Difficulty Weight Sets Reps
Squat 5 Rep Max 1 5
Deadlift (Optional) L 3 8
Accessory #1 M 3 20
Accessory #2 M 3 20

Checkpoint #2
Enter 5 Rep Max: 530
Percentage Of Initial Goal Max: 460.87%

Is It Between 85-90%?
If Yes → No Change

If No → Input New Goal Max = 606

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 87.5 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20
 Week 7 - Max Strength Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 102.5 1 3
Deadlift (Optional) L 2 6
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 90 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 105 3 1
Accessory #1 H 1 20
Accessory #2 H 1 20
 Week 8 - Max Strength Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 105 To 110 1 3
Deadlift L 2 4
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 92.5 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 107.5 To 112.5 3 1
Pin Squat M 1 3
Accessory #1 H 1 20
Accessory #2 H 1 20

Note - Do NOT attempt max weight on the 3 singles if you didn't hit the
max weight given on the triple in the first workout.
 Week 9 - Max Out Week!

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 85 6 3
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 87.5 9 1

Day 3 (Fri)
Weight Sets Reps
Squat Warm Up MAX! 1 1
Look In The Gym Mirror, Reassure Yourself Your New Max Is Real.
Leave Gym.