Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl

What date do you want to start the Program?

Date Monday, February 11, 19

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 95 kg
Squat 80 kg
Deadlif 120 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Seated Dumbbell OHP
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%.
gth Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, February 11, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 65 x6 65 x6 65 x6 65
Deadlif Warm Up 95 x6 95 x6
Hip thrust + aductor (30kx20) Warm Up 30 X10 30 X10 30 X10
Extensión + pantorrilla (30k) Warm Up 55 X12 55 X12 55 X12

Tuesday, February 12, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x10 65 x10 72.5 x8 72.5
Barbell Row Warm Up 20 x10 20 x10 22.5 x8 25
Seated Dumbbell OHP Warm Up 18 x12 18 x12 20 x10 22
Weighted Pull-up Warm Up 8 x12 6 x12 6 x10 5
Pájaro Warm Up 5 x8-12 5 x8-12 5 x8-12
Fondos Warm Up SP x8-12 SP x8-12 SP x8-12

Thursday, February 14, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x10 65 x10 72.5 x8 72.5
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Facepull + rompecraneos Warm Up x8-12 x8-12 x8-12
Aperturas inclinada Warm Up x8-12 x8-12 x8-12

Friday, February 15, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x8 55 x8 55 x8 55
Deadlif Warm Up 85 x8 85 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, February 16, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 xMR
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Elevación lateral + trapecio Warm Up x8-12 x8-12 x8-12
Martillo + scot 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)

Monday, February 18, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 65 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, February 19, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x10 72.5 x8 77.5 x6-8
Barbell Row Warm Up 22.5 x10 25 x8 25 x8
Seated Dumbbell OHP Warm Up 20 x10 22 x8 24 x6
Weighted Pull-up Warm Up 8 x10 8 x8 8 x6
Fondos + aperturas en polea Warm Up SP/7.5 x8-12 SP/7.5 x8-12 SP/7.5 x8-12
Pajaros Warm Up 5 x8-12 5 x8-12 5 x8-12

Thursday, February 21, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 67.5 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, February 22, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x10 72.5 x8 77.5 x6-8
Barbell Row Warm Up x10 x8 x8
Seated 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
 Sunday, February 24, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 xMR
Barbell Row Warm Up x10 x8 x8
Seated 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
ifficulty)

set with 60 seconds rest

ered by 2.5% moving

R10 set.

x8-12
x8-12

lowing:
60 seconds rest between se
est between sets.
st 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, February 25, 19

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x4-6 70 x4-6 70 x4-6
Deadlif Warm Up 105 x3-6 105 x3-6
No Accessory Lifs

Wednesday, February 27, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x4-6 80 x4-6 80 x4-6
Barbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, March 1, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 72.5 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs

Saturday, March 2, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x4-6 82.5 x4-6 82.5 x4-6
Barbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, March 4, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x3 72.5 x3 75 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 5, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 77.5 x3 80 x3 85 x3
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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

Thursday, March 7, 19
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 75 x3 75 x1-2
Deadlif Warm Up 110 x3 115 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, March 8, 19
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x3 85 x2-4 90 x1-2
Barbell Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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

Monday, March 11, 19

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

Wednesday, March 13, 19

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x1-4
Barbell Row Warm Up x8 x6 x6
Seated 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, March 15, 19

Set 1 Set 2 Set 3 Set 4
Deadlif Warm Up 117.5 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 workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

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 4 re

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

Old 1RM New 1RM Increase
Bench Press 95 350 255
Squat 80 550 470
Deadlif 120 620 500