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, November 18, 13

Do you track your weights in kilograms or pounds?

Weights in lb

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

Bench Press 80 lb
Squat 175 lb
Deadlif 180 lb

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Pull-up

Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlif 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%.
m
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 x6 140 x6 140 x6 140 x6
Deadlif Warm Up 145 x6 145 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 19, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 40 x10 55 x10 60 x8 60 x6
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, November 21, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 40 x10 55 x10 60 x8 60 x6
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Friday, November 22, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 x8 125 x8 125 x8 125 x8
Deadlif Warm Up 125 x8 125 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 23, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, November 25, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 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.
Deadlif Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 26, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 60 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing 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

Thursday, November 28, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 145 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 se
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 foll
Deadlif Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, November 29, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 60 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing 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

Sunday, December 1, 13
 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing 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)

set with 60 seconds rest

ered by 2.5% moving

R10 set.

x8-12
x8-12

owing:
60 seconds rest between se
est between sets.
t between sets.
x by at least 2.5% for foll

x8-12
x8-12
x8-12
x8-12
 Week 3 - Linear Max OT Phase

Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x4-6 155 x4-6 155 x4-6
Deadlif Warm Up 160 x3-6 160 x3-6
No Accessory Lifs

Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x4-6 70 x4-6 70 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs

Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x3 160 x3 165 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, December 10, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 x3 65 x3 70 x3
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, December 12, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 165 x3 165 x1-2
Deadlif Warm Up 165 x3 170 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 13, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x3 70 x2-4 75 x1-2
Dumbbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Weighted Pull-up Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 5 - High Intensity Strength

Monday, December 16, 13

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 170 x1-4
Deadlif Warm Up 120 x4 125 x4 130 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 18, 13

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing 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

Friday, December 20, 13

Set 1 Set 2 Set 3 Set 4
Deadlif Warm Up 175 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 cyc

Determining Projected Max

Take what you lifed 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 80 350 270
Squat 175 550 375
Deadlif 180 620 440