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, February 28, 23

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 90 kg
Squat 130 kg
Deadlift 200 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.
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, February 28, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 x6 105 x6 105 x6 105
Deadlift Warm Up 160 x6 160 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, March 1, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 x10 60 x10 67.5 x8 70
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

Friday, March 3, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 x10 60 x10 67.5 x8 70
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

Saturday, March 4, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 90 x8 90 x8 90 x8 90
Deadlift Warm Up 140 x8 140 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, March 5, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 xMR
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

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, March 7, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm
Extra Volume Squats - Add 5 lbs or 2.5 kg ifUp 105 xMR10
using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest
between sets.were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
Note - 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, March 8, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x10 70 x8 75 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

Friday, March 10, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 107.5 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, March 11, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x10 70 x8 75 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

Monday, March 13, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 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
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, March 14, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 x4-6 112.5 x4-6 112.5 x4-6
Deadlift Warm Up 175 x3-6 175 x3-6
No Accessory Lifts

Thursday, March 16, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 77.5 x4-6 77.5 x4-6 77.5 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

Saturday, March 18, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, March 19, 23

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
 Week 4 - Heavy Weight Acclimation

Tuesday, March 21, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x3 117.5 x3 120 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, March 22, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 75 x3 80 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

Friday, March 24, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 120 x3 122.5 x1-2
Deadlift Warm Up 182.5 x3 190 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, March 25, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x3 80 x2-4 85 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

Tuesday, March 28, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x1-4
Deadlift Warm Up 135 x4 140 x4 145 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, March 30, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 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

Saturday, April 1, 23
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 195 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 90 120 30
Squat 130 140 10
Deadlift 200 229 29