Candito 6 Week Strength Program

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

What date do you want to start the Program?

Date Thursday, March 22, 18

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 84 kg
Squat 375 kg
Deadlift 505 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing Dumbbell OHP
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)

Thursday, March 22, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 300 x6 300 x6 300 x6 300 x6
Deadlift Warm Up 405 x6 405 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, March 23, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x6 65 x6 65 x6 65 x6
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP 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

Monday, March 26, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 265 x8 265 x8 265 x8 265 x8
Deadlift Warm Up 355 x8 355 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 27, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x8 60 x8 60 x8 60 x8
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP 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)

Thursday, March 29, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 300 xMR10
Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps
each
Note -set withwere
If you 60 seconds
not ablerest between asets.
to complete 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, March 30, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR10 follow same extra volume as squats
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 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Sunday, April 1, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 303 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the fol
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds re
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep ma
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
 Tuesday, April 3, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 xMR10 follow same extra volume as squats
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 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 3 - Linear Max OT Phase

Thursday, April 5, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 323 x4-6 323 x4-6 323 x4-6
Deadlift Warm Up 443 x3-6 443 x3-6
No Accessory Lifts

Friday, April 6, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6 75 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Monday, April 9, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 325 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Tuesday, April 10, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x4-6 80 x4-6 80 x4-6 80 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Thursday, April 12, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 335 x3 338 x3 340 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, April 13, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x3 70 x3 80 x1-2 70 x3+
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP 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

Sunday, April 15, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 340 x3 358 x1-2
Deadlift Warm Up 458 x3 480 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, April 17, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 75 x2-4 80 x1-2 75 x3+
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP 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

Thursday, April 19, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 365 x1-4
Deadlift Warm Up 340 x4 352.5 x4 365 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Saturday, April 21, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 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

Monday, April 23, 18

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 492.5 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 worko
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, and 1.09 i

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

Old 1RM New 1RM Increase
Bench Press 84 -84
Squat 375 -375
Deadlift 505 -505