Candito 6 Week Program

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 Monday, January 18, y
Do you track your weights in kilograms or pounds?

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

Bench Press 152.5 kg
Squat 240 kg
Deadlift 260 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)
Monday, January 18, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 192.5 x6 192.5 x6 192.5 x6 192.5
Deadlift Warm Up 207.5 x6 207.5 x6
Optional Exercise 1 Warm Up
Tuesday, January 19, y

Bench Press Warm Up 77.5 x10 102.5 x10 115 x8 117.5
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
Thursday, January 21, y

Bench Press Warm Up 77.5 x10 102.5 x10 115 x8 117.5
Friday, January 22, y

Squat Warm Up 170 x8 170 x8 170 x8 170
Deadlift Warm Up 180 x8 180 x8
Saturday, January 23, y

Bench Press Warm Up 122.5 xMR
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, January 25, y

Set 1 Set 2 Set 4
Squat Warm Up 192.5 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
Tuesday, January 26, y

Set 1 Set 2 Set 4
Bench Press Warm Up 110 x10 117.5 x8 x6-8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Thursday, January 28, y

Set 1 Set 2 Set 4
Squat Warm Up 195 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 bet
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% f
Deadlift Variation Warm Up x8 x8 x8
Friday, January 29, y

Set 1 Set 2 Set 4
Bench Press Warm Up 110 x10 117.5 x8 x6-8
Sunday, January 31, y

Set 1 Set 2 Set 4
Bench Press Warm Up 120 xMR
Week 3 - Linear Max OT Phase
Monday, February 1, y
Squat Warm Up 207.5 x4-6 207.5 x4-6 207.5 x4-6
Deadlift Warm Up 227.5 x3-6 227.5 x3-6
No Accessory Lifts
Wednesday, February 3, y
Bench Press Warm Up 130 x4-6 130 x4-6 130 x4-6
No Optional Exercises
Friday, February 5, y
Squat Warm Up 210 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Saturday, February 6, y
Bench Press Warm Up 132.5 x4-6 132.5 x4-6 132.5 x4-6
No Optional Exercises
Week 4 - Heavy Weight Acclimation
Squat Warm Up 212.5 x3 215 x3 217.5 x3
Deadlift Variation Warm Up x6 x6
Tuesday, February 9, y
Bench Press Warm Up 127.5 x3 132.5 x3 137.5 x3
Thursday, February 11, y

Squat Warm Up 217.5 x3 227.5 x1-2
Deadlift Warm Up 237.5 x3 247.5 x1-2

Bench Press Warm Up 132.5 x3 137.5 x2-4 145 x1-2
x6
x8
x8
x8-12
x8-12
x6
x8
x8
x8-12
x8-12
Week 5 - High Intensity Strength

Squat Warm Up 235 x1-4
Deadlift Warm Up 175 x4 182.5 x4 187.5 x2
Optional Lower Body Warm Up
Wednesday, February 17, y

Bench Press Warm Up 147.5 x1-4

Deadlift Warm Up 252.5 x1-4
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 152.5 125 -27.5
Squat 240 210 -30
Deadlift 260 250 -10

Candito 6 Week Program

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Candito 6 Week Strength Program

What date do you want to start the Program?

Do you track your weights in kilograms or pounds?

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

Choose Your Preferred Accessory Exercises

Monday, January 18, y

Tuesday, January 19, y

Thursday, January 21, y

Friday, January 22, y

Saturday, January 23, y

Monday, January 25, y

Squat Warm Up 192.5 xMR10

Tuesday, January 26, y

Thursday, January 28, y

Friday, January 29, y

Sunday, January 31, y

Thursday, February 11, y

Friday, February 12, y

Monday, February 15, y

Wednesday, February 17, y

Friday, February 19, y

Determining Projected Max

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

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