Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable. What date do you want to start the Program? Date Do you track your weights in kilograms or pounds? Weights in What are your 1RM's for the following lifts? Bench Press Squat Deadlift Choose Your Preferred Accessory Exercises Upper Back Shoulders Biceps Appendix MR = Max Reps MR10 = Max Reps but no more than 10 Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL Additional information regarding the program can be found in the PDF.

Monday, November 18, 13

lb

335 535 605

lb lb lb

Dumbbell Row Standing Dumbbell OHP Dumbbell Curl

Week 1 - Muscular Conditioning

Monday, November 18, 13 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Tuesday, November 19, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, November 21, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Saturday, November 23, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 270 xMR x10 x12 x12 x8-12 x8-12 Set 3 x10 x12 x12 x8-12 x8-12 x8 x10 x10 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 170 x10 225 x10 250 x8 260 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 170 x10 225 x10 250 x8 260 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Set 1 430 x6 485 x6 Set 2 430 x6 485 x6 Set 3 430 x6 Set 4 430

x6

x6 x6 x8 x8 x8-12 x8-12

x6 x6 x8 x8 x8-12 x8-12

x6 x8 x8 x8-12 x8-12

Week 2 - Hypertrophy Emphasis

Monday, November 25, 13 Squat Deadlift Variation Optional Exercise 1 Optional Exercise 2 Tuesday, November 26, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, November 28, 13 Squat Deadlift Variation Optional Exercise 1 Optional Exercise 2 Friday, November 29, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Sunday, December 1, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 265 xMR x10 x10 x10 x8-12 x8-12 Set 3 x8 x8 x8 x8-12 x8-12 x8 x6 x6 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 245 x10 260 x8 275 x6-8 x10 x8 x8 x10 x8 x6 x10 x8 x6 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 435 xMR10 x8 Set 3 x8 x8 Set 4 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 245 x10 260 x8 275 x6-8 x10 x8 x8 x10 x8 x6 x10 x8 x6 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 430 xMR10 x8 Set 3 x8 x8 Set 4

x8-12 x8-12

x8-12 x8-12

x8-12 x8-12

Week 3 - Linear Max OT Phase

Monday, December 2, 13 Squat Deadlift No Accessory Lifts Wednesday, December 4, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl No Optional Exercises Friday, December 6, 13 Squat Deadlift Variation No Accessory Lifts Saturday, December 7, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl No Optional Exercises Warm Up Warm Up Warm Up Warm Up Set 1 290 x4-6 x6 x6 x6 Set 2 290 x4-6 x6 x6 x6 Set 3 290 x4-6 x6 x6 x6 Set 4 Warm Up Warm Up Set 1 465 x4-6 x8 Set 2 Set 3 Set 4 Warm Up Warm Up Warm Up Warm Up Set 1 285 x4-6 x6 x6 x6 Set 2 285 x4-6 x6 x6 x6 Set 3 285 x4-6 x6 x6 x6 Set 4 Warm Up Warm Up Set 1 460 x4-6 530 x3-6 Set 2 460 x4-6 530 x3-6 Set 3 460 x4-6 Set 4

Week 4 - Heavy Weight Acclimation

Monday, December 9, 13 Squat Deadlift Variation Optional Exercise 1 Optional Exercise 2 Tuesday, December 10, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, December 12, 13 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Friday, December 13, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 295 x3 300 x2-4 320 x1-2 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Set 1 485 x3 550 x3 Set 2 510 x1-2 575 x1-2 Set 3 Set 4 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 Set 3 Set 4 290 x3 295 x3 300 x3 x10 x10 x8 x12 x12 x10 x12 x12 x10 x8-12 x8-12 x8-12 x8-12 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Set 1 475 x3 x6 Set 2 480 x3 x6 Set 3 485 x3 Set 4

x6 x8 x8 x8-12 x8-12

x6 x8 x8 x8-12 x8-12

Week 5 - High Intensity Strength

Monday, December 16, 13 Squat Deadlift Optional Lower Body Optional Lower Body Wednesday, December 18, 13 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Friday, December 20, 13 Deadlift Optional Lower Body Optional Lower Body Warm Up Warm Up Warm Up Set 1 590 x1-4 Set 2 Set 3 Set 4 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Set 1 Set 2 325 x1-4 x8 x8 x8 x8-12 x8-12 Set 3 x6 x6 x6 x8-12 x8-12 x6 x6 x6 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up Set 1 520 x1-4 410 x4 Set 2 425 x4 Set 3 440 x2 Set 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 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 reps. Enter your new 1RM's below to see your progress! Old 1RM New 1RM Increase Bench Press 335 350 Squat 535 550 Deadlift 605 620

15. 15. 15.