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Candito 6 Week Strength Program

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

What date do you want to start the Program?

Date Tuesday, September 1, 15

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 75 kg
Squat 105 kg
Deadlift 120 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Military Press
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%.
am
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Tuesday, September 1, 15
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 85 x6 85 x6 85 x6 85
Deadlift Warm Up 95 x6 95 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, September 2, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 37.5 x10 50 x10 57.5 x8 57.5
Barbell Row Warm Up x10 x10 x8
Military Press 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

Friday, September 4, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 37.5 x10 50 x10 57.5 x8 57.5
Barbell Row Warm Up x10 x10 x8
Military Press 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

Saturday, September 5, 15
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 75 x8 75 x8 75 x8 75
Deadlift Warm Up 85 x8 85 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, September 6, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 xMR
Barbell Row Warm Up x10 x10 x8
Military Press 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

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, September 8, 15
Set 1 Set 2 Set 3 Set 4
Squat Warm
Extra Volume Squats - Add 5 lbs or 2.5 kg ifUp 85 xMR10
using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest
between
Note sets.were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
- If you
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, September 9, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 57.5 x8 62.5 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press 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

Friday, September 11, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 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, September 12, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 57.5 x8 62.5 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press 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

Monday, September 14, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 57.5 xMR
Barbell Row Warm Up x10 x8 x8
Military Press 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)

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, September 15, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6
Deadlift Warm Up 105 x3-6 105 x3-6
No Accessory Lifts

Thursday, September 17, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x4-6 65 x4-6 65 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Saturday, September 19, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 95 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, September 20, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 x4-6 67.5 x4-6 67.5 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Tuesday, September 22, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 92.5 x3 95 x3 97.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, September 23, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x3 62.5 x3 67.5 x3
Barbell Row Warm Up x10 x10 x8
Military Press 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

Friday, September 25, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 97.5 x3 100 x1-2
Deadlift Warm Up 110 x3 115 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, September 26, 15

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x3 67.5 x2-4 72.5 x1-2
Barbell Row Warm Up x10 x10 x8
Military Press 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

Tuesday, September 29, 15

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 102.5 x1-4
Deadlift Warm Up 80 x4 85 x4 87.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, October 1, 15
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x1-4
Barbell Row Warm Up x8 x6 x6
Military Press 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

Saturday, October 3, 15
Set 1 Set 2 Set 3 Set 4
Deadlift 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 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 75 350 275
Squat 105 550 445
Deadlift 120 620 500