Professional Documents
Culture Documents
Candito 6 Week Program
Candito 6 Week Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printab
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)
Saturday, April 1, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 x6 112.5 x6 112.5 x6 112.5
Deadlift Warm Up 112.5 x6 112.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Sunday, April 2, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x10 65 x10 72.5 x8 72.5
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
Tuesday, April 4, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x10 65 x10 72.5 x8 72.5
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
Wednesday, April 5, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 100 x8 100 x8 100 x8 100
Deadlift Warm Up 100 x8 100 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Thursday, April 6, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 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)
Saturday, April 8, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 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
Sunday, April 9, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x10 72.5 x8 77.5 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
0 set.
x8-12
x8-12
wing:
0 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
x6
x8
x8
x8-12
x8-12
Week 5 - High Intensity Strength
Monday, May 1, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 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
Wednesday, May 3, 23
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 137.5 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