Candito 9 Week Squat Program

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Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM For The Squat?

Current Squat Max 105 kg
Goal Max 110 kg

Choose Your Preferred Accessory Exercises

Primary Accessory Pin Squat
Primary Accessory 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.
 Guide To Accessories In 10 Points
1. Difficulty for accessories is to dictate loading based on a scale of Low (L), Moderate (M), and High (H).
2. Deadlifts are seen as an accessory here. If you squat wide, pull conventional. If you squat narrow, pull sumo.
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 useable.

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 break in between reps to keep
tension.
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) exercises instead for a session.

Note - This is only applicable to the high frequency phase and you can only substitute with this 1x a week at most.
7. Rotate accessories whenever you want. Have fun here. Don't even feel pressure going into open accessory slots.
8. All pause squats and pin squats are to be done with competition squat style (belt, sleeves, same bar position, etc).

9. Duration of pause squats is to be kept as minimal as possible after clearly held motionless. No half assing but no showing off
either.
10. Pin squats are intended to be partial ROM but still should feel muscular activation. Control eccentric phase.
Note - For my squatting style, I set the pins are around belt height when standing straight up.
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 Week 1 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 80 3 3
Pin Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 2 (Tues)
Difficulty Weight Sets Reps
Squat 80 3 3
Pause Squat H 1 8
Accessory M 3 20
Accessory M 3 20

Day 3 (Wed)
Difficulty Weight Sets Reps
Squat 80 3 3
Pin Squat H 1 6
Accessory M 3 20
Accessory M 3 20

Day 4 (Thurs)
Difficulty Weight Sets Reps
Squat 80 3 3
Pin Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Day 5 (Fri)
Difficulty Weight Sets Reps
Squat 80 3 3
Pause Squat H 1 3
Accessory M 3 20
Accessory M 3 20

Checkpoint #1
Enter Your Pause Squat Triple: 475
Percentage Of Initial Max: 452.38%

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

If No → Input New Training Max = 559

 Week 2 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat Singles 95 3 1
Squat 80 Or 85 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 80 Or 85 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 80 Or 85 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 80 Or 85 3 3
Pause Squat M 5 1
Good Morning H 1 15
Accessory M 3 20

Day 5 (Fri)
 Difficulty Weight Sets Reps
Squat 80 Or 85 3 3
Pin Squat M 5 1
Accessory M 3 20
 Week 3 - High Frequency Phase

Day 1 (Mon)
Difficulty Weight Sets Reps
Squat 95 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 85 Or 90 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 85 Or 90 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 85 Or 90 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 85 Or 90 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 87.5 10 3
Pin Squat H 1 20
Deadlift (Optional) L 3 3

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 90 Or 95 5 - 10 3
Beltless Backoff Squat Sets* 77.5 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 97.5 Or 100 1 1
Squat 87.5 5 3
Squat 85 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 90 To 97.5 5 3
Squat 85 5 3
Beltless Squat* 80 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: 481.82%

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

If No → Input New Goal Max = 606

Day 2 (Sat)
Difficulty Weight Sets Reps
Squat 82.5 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 100 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 85 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 102.5 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 102.5 To 105 1 3
Deadlift L 2 4
Accessory #1 H 1 20
Accessory #2 H 1 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 87.5 12 1
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 3 (Fri)
Difficulty Weight Sets Reps
Squat 105 To 107.5 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 82.5 6 3
Accessory #1 M 3 20
Accessory #2 M 3 20

Day 2 (Wed)
Difficulty Weight Sets Reps
Squat 82.5 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.