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 Wednesday, October 26, 22
Do you track your weights in kilograms or pounds?
Weights in kg
What are your 1RM's for the following lifts?
Bench Press 110 kg
Squat 144 kg
Deadlift 170 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%.
gth Program
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Wednesday, October 26, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x6 115 x6 115 x6 115
Deadlift Warm Up 135 x6 135 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Thursday, October 27, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 75 x10 82.5 x8 85
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, October 29, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 75 x10 82.5 x8 85
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
Sunday, October 30, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 100 x8 100 x8 100 x8 100
Deadlift Warm Up 120 x8 120 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Monday, October 31, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 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)
Wednesday, November 2, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 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
Thursday, November 3, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 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
Saturday, November 5, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 117.5 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
Sunday, November 6, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 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
Tuesday, November 8, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 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
10 set.
x8-12
x8-12
owing:
0 seconds rest between set
st 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
Wednesday, November 9, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 x4-6 125 x4-6 125 x4-6
Deadlift Warm Up 150 x3-6 150 x3-6
No Accessory Lifts
Friday, November 11, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 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
Sunday, November 13, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Monday, November 14, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 x4-6 95 x4-6 95 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
Wednesday, November 16, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x3 130 x3 132.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Thursday, November 17, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x3 95 x3 100 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
Saturday, November 19, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 132.5 x3 137.5 x1-2
Deadlift Warm Up 155 x3 162.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Sunday, November 20, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 97.5 x3 100 x2-4 105 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
Wednesday, November 23, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 x1-4
Deadlift Warm Up 115 x4 120 x4 122.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Friday, November 25, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 107.5 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
Sunday, November 27, 22
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 165 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 lifted 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 110 350 240
Squat 144 550 406
Deadlift 170 620 450
