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 Thursday, August 11, 22
Do you track your weights in kilograms or pounds?
Weights in kg
What are your 1RM's for the following lifts?
Bench Press 115 kg
Squat 180 kg
Deadlift 160 kg
Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Military Press
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)
Thursday, August 11, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 145 x6 145 x6 145 x6 145
Deadlift Warm Up 127.5 x6 127.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, August 12, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 57.5 x10 77.5 x10 87.5 x8 90
Barbell Row Warm Up x10 x10 x8
Military Press 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
Sunday, August 14, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 57.5 x10 77.5 x10 87.5 x8 90
Barbell Row Warm Up x10 x10 x8
Military Press 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
Monday, August 15, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 x8 125 x8 125 x8 125
Deadlift Warm Up 110 x8 110 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, August 16, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 xMR
Barbell Row Warm Up x10 x10 x8
Military Press 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
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)
Thursday, August 18, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 145 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
Friday, August 19, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x10 90 x8 95 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 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
Sunday, August 21, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 147.5 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 follow
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Monday, August 22, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x10 90 x8 95 x6-8
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 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
Wednesday, August 24, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 90 xMR
Barbell Row Warm Up x10 x8 x8
Military Press Warm Up x10 x8 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
t between sets.
between sets.
by at least 2.5% for follow
x8-12
x8-12
x8-12
x8-12
Week 3 - Linear Max OT Phase
Thursday, August 25, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x4-6 155 x4-6 155 x4-6
Deadlift Warm Up 140 x3-6 140 x3-6
No Accessory Lifts
Saturday, August 27, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 97.5 x4-6 97.5 x4-6 97.5 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
Monday, August 29, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 157.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Tuesday, August 30, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 100 x4-6 100 x4-6 100 x4-6
Barbell Row Warm Up x6 x6 x6
Military Press Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation
Thursday, September 1, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x3 162.5 x3 165 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, September 2, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 x3 97.5 x3 102.5 x3
Barbell Row Warm Up x10 x10 x8
Military Press 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
Sunday, September 4, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 165 x3 170 x1-2
Deadlift Warm Up 147.5 x3 152.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Monday, September 5, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 100 x3 102.5 x2-4 110 x1-2
Barbell Row Warm Up x10 x10 x8
Military Press 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
Thursday, September 8, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 175 x1-4
Deadlift Warm Up 107.5 x4 112.5 x4 115 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Saturday, September 10, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 112.5 x1-4
Barbell Row Warm Up x8 x6 x6
Military Press 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
Monday, September 12, 22
Set 1 Set 2 Set 3 Set 4
Deadlift 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 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 115 350 235
Squat 180 550 370
Deadlift 160 620 460
