Candito 6 Week Strength Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printab
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 118 kg
Squat 156 kg
Deadlif 158 kg
Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Lateral Dumbell Raise
Upper Back Exercise #2 (vertical pull) Weighted Pull-up
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlif 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%.
m
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Monday, November 18, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 x6 125 x6 125 x6 125 x6
Deadlif Warm Up 127.5 x6 127.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 19, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 87.5 x8 92.5 x6
Dumbbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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
Thursday, November 21, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 87.5 x8 92.5 x6
Dumbbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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, November 22, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 110 x8 110 x8 110 x8 110 x8
Deadlif Warm Up 110 x8 110 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Saturday, November 23, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 xMR
Dumbbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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)
Monday, November 25, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 xMR10
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.
Deadlif Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 26, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 x10 92.5 x8 97.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
Thursday, November 28, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 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 rest between se
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for foll
Deadlif Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, November 29, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 x10 92.5 x8 97.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
Sunday, December 1, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 xMR
Dumbbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)
set with 60 seconds rest
ered by 2.5% moving
R10 set.
x8-12
x8-12
owing:
60 seconds rest between se
est between sets.
t between sets.
x by at least 2.5% for foll
x8-12
x8-12
x8-12
x8-12
Week 3 - Linear Max OT Phase
Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 135 x4-6 135 x4-6 135 x4-6
Deadlif Warm Up 137.5 x3-6 137.5 x3-6
No Accessory Lifs
Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 100 x4-6 100 x4-6 100 x4-6
Dumbbell Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 137.5 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs
Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x4-6 102.5 x4-6 102.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation
Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 137.5 x3 140 x3 142.5 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, December 10, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 97.5 x3 100 x3 105 x3
Dumbbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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
Thursday, December 12, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 142.5 x3 147.5 x1-2
Deadlif Warm Up 145 x3 150 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, December 13, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x3 105 x2-4 112.5 x1-2
Dumbbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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
Monday, December 16, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 152.5 x1-4
Deadlif Warm Up 107.5 x4 110 x4 115 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Wednesday, December 18, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 115 x1-4
Dumbbell Row Warm Up x8 x6 x6
Lateral Dumbell Raise 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
Friday, December 20, 13
Set 1 Set 2 Set 3 Set 4
Deadlif Warm Up 155 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 workou
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cyc
Determining Projected Max
Take what you lifed in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM Increase
Bench Press 118 350 232
Squat 156 550 394
Deadlif 158 620 462
