Candito 9 Week Squat Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is p
Do you track your weights in kilograms or pounds?
Weights in

lb

What are your 1RM For The Squat?

Current Squat Max

560

lb

Goal Max

585

lb

Choose Your Preferred Accessory Exercises

Primary Accessory #1

Pin Squat

Primary Accessory #2

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.

kouts, each week is p

Guide To Accessories In 10 Point

1. Difficulty for accessories is to dictate loading based on a scale of Low (L),

2. Deadlifts are seen as an accessory here. If you squat wide, pull conventio
sumo.
3. Isolations are encouraged for the open accessory slots.
Examples - Leg extensions, hamstring curls, seated hip abduction, seate
4. Movements which are inherently light or less taxing due minimal spinal lo

Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrust
5. Exercises that are heavy compounds CAN be used, but on one condition.
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,
instead for a session.
Note - This is only applicable to the high frequency phase and you can on
at most.
7. Rotate accessories whenever you want. Have fun here. Don't even feel p
accessory slots.
8. All pause squats and pin squats are to be done with competition squat sty
position, etc).
9. Duration of pause squats is to be kept as minimal as possible after clearly
but no showing off either.
10. Pin squats are intended to be partial ROM but still should feel muscular a
phase.
Note - For my squatting style, I set the pins are around belt height when

ories In 10 Points
on a scale of Low (L), Moderate (M), and High (H).

at wide, pull conventional. If you squat narrow, pull

ots.
d hip abduction, seated hip adduction.
due minimal spinal loading are also useable.

s, leg press, hip thrusts

but on one condition. Absolutely no break in between

s, stiff legged deadlifts

you can use core (abs, oblique, lower back) exercises

phase and you can only substitute with this 1x a week

ere. Don't even feel pressure going into open

competition squat style (belt, sleeves, same bar

s possible after clearly held motionless. No half assing

should feel muscular activation. Control eccentric

ound belt height when standing straight up.

Week 1 - High Frequency Phase

Day 1 (Mon)
Difficulty
Squat

Weight

Sets

420

Reps

Pin Squat

Accessory

20

Accessory

20

Day 2 (Tues)
Difficulty
Squat

Weight

Sets

420

Reps

Pause Squat

Accessory

20

Accessory

20

Day 3 (Wed)
Difficulty
Squat

Weight

Sets

420

Reps

Pin Squat

Accessory

20

Accessory

20

Day 4 (Thurs)
Difficulty
Squat

Weight

Sets

420

Reps

Pin Squat

Accessory

20

Accessory

20

Day 5 (Fri)
Difficulty
Squat

Weight
420

Sets

Reps

Pause Squat

Accessory

20

Accessory

20

Checkpoint #1
Enter Your Pause Squat Triple:

475

Percentage Of Initial Max:

Is It Between 80-87.5%?

84.82%
If Yes
If No

No Change

Input New Training Max =0

Week 2 - High Frequency Phase

Day 1 (Mon)
Difficulty
Squat Singles
Squat
Deadlift (Optional)
Front Squat Or High Bar
Accessory

Weight
505
420 Or 450

Sets
3
3
2
1

L
H
M

Reps
1
3
6
20
20

Day 2 (Tues)
Difficulty
Squat
Pause Squat
Good Morning Off Pins
Accessory

Weight
420 Or 450

Sets

Weight
420 Or 450

Sets

Weight
420 Or 450

Sets

Weight
420 Or 450

Sets

Reps

3
5
1
3

M
H
M

3
1
20
20

Day 3 (Wed)
Difficulty
Squat
Pin Squat
Front Squat Or High Bar
Accessory

Reps

3
5
1
3

M
H
M

3
1
15
20

Day 4 (Thurs)
Difficulty
Squat
Pause Squat
Good Morning
Accessory

Reps

3
5
1
3

M
H
M

3
1
15
20

Day 5 (Fri)
Difficulty
Squat
Pin Squat
Accessory

M
M

Reps

3
5
3

3
1
20

Week 3 - High Frequency Phase

Day 1 (Mon)
Difficulty
Squat
Deadlift (Optional)
Accessory #1
Accessory #2
Accessory #3
Accessory #4

Weight
505

Sets

Weight
450 Or 475

Sets

Weight
450 Or 475

Sets

Weight
450 Or 475

Sets

Weight
450 Or 475

Sets

Reps

1
3
2
6
3 8 - 12
3 8 - 12
3
20
3
20

L
M
M
M
M

Day 2 (Tues)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory

#1
#2
#3
#4

Reps

3
3
3
3
3

M
M
M
M

3
8 - 12
8 - 12
20
20

Day 3 (Wed)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory

#1
#2
#3
#4

Reps

3
3
3
3
3

M
M
M
M

3
8 - 12
8 - 12
20
20

Day 4 (Thurs)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory

#1
#2
#3
#4

Reps

3
3
3
3
3

M
M
M
M

3
8 - 12
8 - 12
20
20

Day 5 (Fri)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory

#1
#2
#3
#4

M
M
M
M

Reps

3
3
3
3
3

3
8 - 12
8 - 12
20
20

Week 4 - High Volume Reduced Frequency Phase

Day 1 (Tues)
Difficulty

Weight

Squat

Sets

470

Reps

10

Pin Squat

20

Deadlift (Optional)

Day 2 (Sat)
Difficulty
Squat

475

Beltless Backoff Squat Sets*

Pin Squat

Weight
Or
410

Sets
485

Reps

5 - 10

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
Squat

Weight
510

Or

Sets
525

Reps
1

Squat

470

Squat

455

Add 5 lbs to last week

20

Pin Squat
Deadlift (Optional)

Day 2 (Sat)
Difficulty
Squat

Weight
475

To

Sets
510

Reps
5

Squat

465

Beltless Squat*

415

Add 5 lbs to last week

15

Pin Squat

*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
Squat

Weight
5 Rep Max

Sets

Reps
1

Deadlift (Optional)

Accessory #1

20

Accessory #2

20

Checkpoint #2
Enter 5 Rep Max:
centage Of Initial Goal Max:
Is It Between 85-90%?

530
90.60%
If Yes
If No

No Change

Input New Goal Max =

606

Day 2 (Sat)
Difficulty
Squat
Accessory #1
Accessory #2

M
M

Weight
440

Sets
12
3
3

Reps
1
20
20

Week 7 - Max Strength Phase

Day 1 (Mon)
Difficulty
Squat
Deadlift (Optional
Accessory #1
Accessory #2

Weight
525

Sets

Reps
1
2

L
H
H

1
1

3
6
20
20

Day 2 (Wed)
Difficulty
Squat
Accessory #1
Accessory #2

Weight
445

Sets

Reps
12

M
M

3
3

1
20
20

Day 3 (Fri)
Difficulty
Squat
Accessory #1
Accessory #2

H
H

Weight
530

Sets

Reps
3
1
1

1
20
20

Week 8 - Max Strength Phase

Day 1 (Mon)
Difficulty
Squat
Deadlift
Accessory #1
Accessory #2

Weight
530 To 545

Sets

Reps
1
2

L
H
H

3
4
20
20

1
1

Day 2 (Wed)
Difficulty
Squat
Accessory #1
Accessory #2

Weight
450

Sets

Reps
12

M
M

1
20
20

3
3

Day 3 (Fri)
Difficulty
Squat
Pin Squat
Accessory #1
Accessory #2

M
H
H

Weight
535 To 550

Sets

Reps
3
1
1
1

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.

1
3
20
20

Week 9 - Max Out Week!

Day 1 (Mon)
Difficulty
Squat
Accessory #1
Accessory #2

Weight
420

Sets

Reps
6

M
M

3
20
20

3
3

Day 2 (Wed)
Difficulty
Squat

Weight
440

Sets

Reps
9

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.