Candito 6 Week Strength Program

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

What date do you want to start the Program?Date Monday, May 4, 15

Do you track your weights in kilograms or pounds?Weights in kg

What are your 1RM's for the following lifts?Bench Press 90 kgSquat 127 kgDeadlift 130 kg

Choose Your Preferred Accessory ExercisesUpper Back Exercise #1 (horizontal pull) Barbell RowShoulder Exercise Military PressUpper Back Exercise #2 (vertical pull) Weighted Chin-up

Additional InformationMR = Max RepsMR10 = 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%.

Candito 6 Week Strength Program

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)

Monday, May 4, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 102.5 x6 102.5 x6 102.5 x6 102.5Deadlift Warm Up 105 x6 105 x6Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Tuesday, May 5, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 45 x10 60 x10 67.5 x8 70Barbell Row Warm Up x10 x10 x8Military Press Warm Up x12 x12 x10Weighted Chin-up Warm Up x12 x12 x10Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, May 7, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 45 x10 60 x10 67.5 x8 70Barbell Row Warm Up x10 x10 x8Military Press Warm Up x12 x12 x10Weighted Chin-up Warm Up x12 x12 x10Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, May 8, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 90 x8 90 x8 90 x8 90Deadlift Warm Up 90 x8 90 x8Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Saturday, May 9, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 72.5 xMRBarbell Row Warm Up x10 x10 x8Military Press Warm Up x12 x12 x10Weighted Chin-up Warm Up x12 x12 x10Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

x6

x6x6x8x8x8-12x8-12

x6x6x8x8x8-12x8-12

x8

x6x8x8x8-12x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, May 11, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 102.5 xMR10

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 x8Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Tuesday, May 12, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 65 x10 70 x8 75 x6-8Barbell Row Warm Up x10 x8 x8Military Press Warm Up x10 x8 x6Weighted Chin-up Warm Up x10 x8 x6Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, May 14, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 105 xMR10Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followIf you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 sIf you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest bIf you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max byDeadlift Variation Warm Up x8 x8 x8Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Friday, May 15, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 65 x10 70 x8 75 x6-8Barbell Row Warm Up x10 x8 x8Military Press Warm Up x10 x8 x6Weighted Chin-up Warm Up x10 x8 x6Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Sunday, May 17, 15

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.

Set 1 Set 2 Set 3 Set 4Bench Press Warm Up 70 xMRBarbell Row Warm Up x10 x8 x8Military Press Warm Up x10 x8 x6Weighted Chin-up Warm Up x10 x8 x6Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

x8-12x8-12

Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followIf you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 sIf you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest bIf you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by

x8-12x8-12

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 Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving

x8-12x8-12

Week 3 - Linear Max OT Phase

Monday, May 18, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 110 x4-6 110 x4-6 110 x4-6Deadlift Warm Up 115 x3-6 115 x3-6No Accessory Lifts

Wednesday, May 20, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 77.5 x4-6 77.5 x4-6 77.5 x4-6Barbell Row Warm Up x6 x6 x6Military Press Warm Up x6 x6 x6Weighted Chin-up Warm Up x6 x6 x6No Optional Exercises

Friday, May 22, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 112.5 x4-6Deadlift Variation Warm Up x8No Accessory Lifts

Saturday, May 23, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 80 x4-6 80 x4-6 80 x4-6Barbell Row Warm Up x6 x6 x6Military Press Warm Up x6 x6 x6Weighted Chin-up Warm Up x6 x6 x6No Optional Exercises

Week 3 - Linear Max OT Phase

Week 4 - Heavy Weight Acclimation

Monday, May 25, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 112.5 x3 115 x3 117.5 x3Deadlift Variation Warm Up x6 x6Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Tuesday, May 26, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 75 x3 75 x3 80 x3Barbell Row Warm Up x10 x10 x8Military Press Warm Up x12 x12 x10Weighted Chin-up Warm Up x12 x12 x10Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Thursday, May 28, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 117.5 x3 120 x1-2Deadlift Warm Up 120 x3 122.5 x1-2Optional Exercise 1 Warm UpOptional Exercise 2 Warm Up

Friday, May 29, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 80 x3 80 x2-4 85 x1-2Barbell Row Warm Up x10 x10 x8Military Press Warm Up x12 x12 x10Weighted Chin-up Warm Up x12 x12 x10Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Week 4 - Heavy Weight Acclimation

x6x8x8x8-12x8-12

x6x8x8x8-12x8-12

Week 5 - High Intensity Strength

Monday, June 1, 15Set 1 Set 2 Set 3 Set 4

Squat Warm Up 125 x1-4Deadlift Warm Up 87.5 x4 90 x4 95 x2Optional Lower Body Warm UpOptional Lower Body Warm Up

Wednesday, June 3, 15Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 87.5 x1-4Barbell Row Warm Up x8 x6 x6Military Press Warm Up x8 x6 x6Weighted Chin-up Warm Up x8 x6 x6Optional Exercise 1 Warm Up x8-12 x8-12 x8-12Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, June 5, 15Set 1 Set 2 Set 3 Set 4

Deadlift Warm Up 127.5 x1-4Optional Lower Body Warm UpOptional Lower Body Warm Up

Week 5 - High Intensity Strength

For Week 6 You Have 3 Options1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start2. Use projected max for next cycle, but take a deload week (repeat week 1 but ski3. Take this 6th week to actually find your 1 rep max. Then either deload

Determining Projected MTake what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if

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

Bench Press 90 92.7 2.7Squat 127 129.5 2.5Deadlift 130 141.7 11.7

For Week 6 You Have 3 Options

InputsWeek 1Week 2Week 3Week 4Week 5Week 6