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 Tuesday, June 25, 24

Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM's for the following lifts?

Bench Press 84 kg
Squat 89 kg
Deadlift 116 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Lateral Dumbell Raise
Upper Back Exercise #2 (vertical pull) Lat Pulldown

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%.
h Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Tuesday, June 25, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x6 70 x6 70 x6 70
Deadlift Warm Up 92.5 x6 92.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, June 26, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 62.5 x8 65
Barbell Row Warm Up 25 x10 35 x10 60 x8 60
Lateral Dumbell Raise Warm Up x12 x12 x10
Lat Pulldown Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, June 28, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 62.5 x8 65
Barbell Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Lat Pulldown Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Saturday, June 29, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 60 x8 60 x8 60 x8 60
Deadlift Warm Up 80 x8 80 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, June 30, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 xMR
Barbell Row Warm Up 25 x10 35 x10 60 x8 65
Lateral Dumbell Raise Warm Up 7.5 x12 7.5 x12 10 x10 12.5
Lat Pulldown Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
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)

Tuesday, July 2, 24
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 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

Wednesday, July 3, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 65 x8 70 x6-8
Barbell Row Warm Up 50 x10 65 x8 65 x8
Lateral Dumbell Raise Warm Up 10 x10 12.5 x8 12.5 x6
Lat Pulldown 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

Friday, July 5, 24
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 72.5 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 set
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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, July 6, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 65 x8 70 x6-8
Barbell Row Warm Up 50 x10 65 x8 65 x8
Lateral Dumbell Raise Warm Up 10 x10 12.5 x8 12.5 x6
Lat Pulldown 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

Monday, July 8, 24
 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR
Barbell Row Warm Up 50 x10 65 x8 65 x8
Lateral Dumbell Raise Warm Up 10 x10 12.5 x8 12.5 x6
Lat Pulldown 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)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

wing:
0 seconds rest between set
st between sets.
between sets.
by at least 2.5% for follo

x8-12
x8-12
x8-12
x8-12
 Week 3 - Linear Max OT Phase

Tuesday, July 9, 24
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 77.5 x4-6 77.5 x4-6 77.5 x4-6
Deadlift Warm Up 102.5 x3-6 102.5 x3-6
No Accessory Lifts

Thursday, July 11, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x4-6 72.5 x4-6 72.5 x4-6
Barbell Row Warm Up 70 x6 70 x6 75 x6
Lateral Dumbell Raise Warm Up 12.5 x6 12.5 x6 12.5 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Saturday, July 13, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 80 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, July 14, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6
Barbell Row Warm Up 70 x6 75 x6 75 x6
Lateral Dumbell Raise Warm Up 12.5 x6 12.5 x6 12.5 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Tuesday, July 16, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 77.5 x3 80 x3 82.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, July 17, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 x3 70 x3 75 x3
Barbell Row Warm Up 65 x10 70 x10 75 x8 75
Lateral Dumbell Raise Warm Up x12 x12 x10
Lat Pulldown Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, July 19, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 82.5 x3 85 x1-2
Deadlift Warm Up 107.5 x3 110 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, July 20, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x3 75 x2-4 80 x1-2
Barbell Row Warm Up x10 x10 x8
Lateral Dumbell Raise Warm Up x12 x12 x10
Lat Pulldown Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up 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

Tuesday, July 23, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 x1-4
Deadlift Warm Up 77.5 x4 80 x4 85 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, July 25, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x1-4
Barbell Row Warm Up x8 x6 x6
Lateral Dumbell Raise Warm Up x8 x6 x6
Lat Pulldown 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

Saturday, July 27, 24

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 112.5 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 cycl

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, and 1.09 if

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

Old 1RM New 1RM Increase
Bench Press 84 350 266
Squat 89 550 461
Deadlift 116 620 504