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 Monday, November 18, y
Do you track your weights in kilograms or pounds?
Weights in lb
What are your 1RM's for the following lifts?
Bench Press 285 lb
Squat 350 lb
Deadlift 445 lb
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)
Monday, November 18, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 280 x6 280 x6 280 x6 280 x6
Deadlift Warm Up 355 x6 355 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 19, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 145 x10 190 x10 215 x8 220 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
Thursday, November 21, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 145 x10 190 x10 215 x8 220 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
Friday, November 22, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 245 x8 245 x8 245 x8 245 x8
Deadlift Warm Up 310 x8 310 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Saturday, November 23, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 230 xMR
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)
Monday, November 25, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 280 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.
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 26, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 205 x10 220 x8 235 x6-8
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
Thursday, November 28, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 285 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 r
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between s
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, November 29, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 205 x10 220 x8 235 x6-8
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, December 1, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 225 xMR
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
Monday, December 2, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 305 x4-6 305 x4-6 305 x4-6
Deadlift Warm Up 390 x3-6 390 x3-6
No Accessory Lifts
Wednesday, December 4, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 240 x4-6 240 x4-6 240 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
Friday, December 6, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 310 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Saturday, December 7, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 245 x4-6 245 x4-6 245 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
Monday, December 9, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 310 x3 315 x3 320 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, December 10, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 245 x3 250 x3 255 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
Thursday, December 12, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 320 x3 335 x1-2
Deadlift Warm Up 405 x3 425 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, December 13, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 250 x3 255 x2-4 270 x1-2
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
Monday, December 16, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 340 x1-4
Deadlift Warm Up 300 x4 310 x4 325 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Wednesday, December 18, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 280 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
Friday, December 20, y
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 435 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 cy
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last
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,
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM Increase
Bench Press 285 350 65
Squat 350 550 200
Deadlift 445 620 175
