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Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, ea

What date do you want to start the Program?

Date Tuesday, September 1, 15

Do you track your weights in kilograms or pounds?

Weights in lb

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

Bench Press 225 lb
Squat 225 lb
Deadlift 320 lb

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Military Press
Upper Back Exercise #2 (vertical pull) Weighted Pull-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%.
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Tuesday, September 1, 15
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 180 x6 180 x6 180 x6 180 x6
Deadlift Warm Up 255 x6 255 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, September 2, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 115 x10 150 x10 170 x8 175 x6
Barbell Row Warm Up x10 x10 x8 x6
Military Press Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Friday, September 4, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 115 x10 150 x10 170 x8 175 x6
Barbell Row Warm Up x10 x10 x8 x6
Military Press Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Saturday, September 5, 15
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x8 160 x8 160 x8 160 x8
Deadlift Warm Up 225 x8 225 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, September 6, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 180 xMR
Barbell Row Warm Up x10 x10 x8 x6
Military Press Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Tuesday, September 8, 15
Set 1 Set 2 Set 3 Set 4
Squat
Extra Volume Squats - Add 5 lbsWarm
or 2.5Up 180
kg if using kgxMR10
plates, then perform 5 sets x 3 reps each set with 60
seconds
Note rest were
- If you between sets.to complete a minimum of 8 reps on the MR10 set, reduce max entered by
not able
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

Wednesday, September 9, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 165 x10 175 x8 185 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Friday, September 11, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 185 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 r
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between s
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, September 12, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 165 x10 175 x8 185 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Monday, September 14, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 175 xMR
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 3 - Linear Max OT Phase

Tuesday, September 15, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 195 x4-6 195 x4-6 195 x4-6
Deadlift Warm Up 280 x3-6 280 x3-6
No Accessory Lifts

Thursday, September 17, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 190 x4-6 190 x4-6 190 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Saturday, September 19, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 200 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, September 20, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 195 x4-6 195 x4-6 195 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Tuesday, September 22, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 200 x3 205 x3 210 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, September 23, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 190 x3 200 x3 205 x3
Barbell Row Warm Up x10 x10 x8 x6
Military Press Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Friday, September 25, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 210 x3 215 x1-2
Deadlift Warm Up 295 x3 305 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, September 26, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 195 x3 205 x2-4 215 x1-2
Barbell Row Warm Up x10 x10 x8 x6
Military Press Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 5 - High Intensity Strength

Tuesday, September 29, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 220 x1-4
Deadlift Warm Up 215 x4 225 x4 230 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, October 1, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 220 x1-4
Barbell Row Warm Up x8 x6 x6
Military Press 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

Saturday, October 3, 15
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 310 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 cy
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last
3. Take this 6th week to actually find your 1 rep max. Then either deload or st

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,

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Bench Press 225 350 125
Squat 225 550 325
Deadlift 320 620 300