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, November 18, 13
Do you track your weights in kilograms or pounds?
Weights in
kg
What are your 1RM's for the following lifts?
Bench Press
Squat
Deadlift

86
118
0

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Shoulder Exercise
Upper Back Exercise #2 (vertical pull)

Machine Row
Military Press
Lat Pulldown

kg
kg
kg

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%.

ngth Program

L.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

###
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
95 x6
0 x6

Set 2
95 x6
0 x6

Set 3
95 x6

Set 4
95

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
42.5 x10
57.5 x10
65 x8
67.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
42.5 x10
57.5 x10
65 x8
67.5
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2
Friday, November 22, 13
Set 1

Set 2

Squat

Warm Up

85 x8

85 x8

Deadlift

Warm Up

0 x8

0 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
85 x8

Set 4
85

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
70 xMR
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

fficulty)

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)

###
Squat

Warm Up

Set 1
Set 2
95 xMR10

Set 3

Set 4

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
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
62.5 x10
67.5 x8
72.5 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
97.5 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followi
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest b
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest be
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, November 29, 13
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2
Sunday, December 1, 13

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
62.5 x10
67.5 x8
72.5 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
67.5 xMR
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

her Difficulty)

t with 60 seconds rest

d by 2.5% moving

0 set.

x8-12
x8-12

oceed with the followi

ps per set, with 60 s

with 60 seconds rest b

th 60 seconds rest be

entered 1 rep max by

x8-12
x8-12

x8-12
x8-12

Week 3 - Linear Max OT Phase

Monday, December 2, 13
Squat
Deadlift
No Accessory Lifts

Set 1
102.5 x4-6
0 x3-6

Set 2
102.5 x4-6
0 x3-6

Set 3
102.5 x4-6

Set 4

Warm Up
Warm Up

Up
Up
Up
Up

Set 2
72.5 x4-6
x6
x6
x6

Set 3
72.5 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
72.5 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
105 x4-6
x8

Set 1
75 x4-6
x6
x6
x6

Set 2
75 x4-6
x6
x6
x6

Set 3
75 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

###
Bench Press
Machine Row
Military Press
Lat Pulldown
No Optional Exercises
Friday, December 6, 13
Squat
Deadlift Variation
No Accessory Lifts
Saturday, December 7, 13
Bench Press
Machine Row
Military Press
Lat Pulldown
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
102.5 x3
x6

Set 2
105 x3
x6

Set 3
107.5 x3

Set 4

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
70 x3
72.5 x3
77.5 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
107.5 x3
2.5 x3

Set 2
112.5 x1-2
0 x1-2

Set 3

Set 4

Friday, December 13, 13

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
75 x3
77.5 x2-4
82.5 x1-2
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

x6
x8
x8
x8-12
x8-12

x6
x8
x8
x8-12
x8-12

Week 5 - High Intensity Strength

###
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
115 x1-4
0 x4

Set 2
0 x4

Set 3

Set 4

0 x2

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
85 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, December 20, 13

Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
0 x1-4

Set 2

Set 3

Set 4

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 ne
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip l
3. Take this 6th week to actually find your 1 rep max. Then either deload or
Determining Projected Ma
Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 r
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Increase
Bench Press
86
350
264
Squat
118
550
432
Deadlift
0
620
620

ons