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Candito 6 Week Strength Program Guide

The Candito 6 Week Strength Program is a structured workout plan designed to enhance strength through various phases, starting on October 23, 2023. It includes detailed weekly workout schedules with specific exercises, sets, and repetitions, along with guidelines for tracking progress and adjusting weights. Participants can choose accessory exercises and are provided with options for deloading or testing their one-rep max at the end of the program.

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14 views9 pages

Candito 6 Week Strength Program Guide

The Candito 6 Week Strength Program is a structured workout plan designed to enhance strength through various phases, starting on October 23, 2023. It includes detailed weekly workout schedules with specific exercises, sets, and repetitions, along with guidelines for tracking progress and adjusting weights. Participants can choose accessory exercises and are provided with options for deloading or testing their one-rep max at the end of the program.

Uploaded by

ader04reda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

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 Monday, October 23, 23

Do you track your weights in kilograms or pounds?


Weights in kg

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


Bench Press 120 kg
Squat 185 kg
Deadlift 200 kg

Choose Your Preferred Accessory Exercises


Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Standing Dumbbell OHP
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%.
Cell: B9
Note:
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, October 23, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 147.5 x6 147.5 x6 147.5 x6 147.5 x6
Deadlift Warm Up 160 x6 160 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, October 24, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 90 x8 92.5 x6
Barbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Lat Pulldown 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, October 26, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 90 x8 92.5 x6
Barbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Lat Pulldown 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, October 27, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 130 x8 130 x8 130 x8 130 x8
Deadlift Warm Up 140 x8 140 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, October 28, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 xMR
Barbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Lat Pulldown 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, October 30, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 147.5 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 [Link] 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

Tuesday, October 31, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x10 92.5 x8 97.5 x6-8
Barbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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 2, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 150 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 sets.
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 following weeks.
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, November 3, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x10 92.5 x8 97.5 x6-8
Barbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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

Sunday, November 5, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 xMR
Barbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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 3 - Linear Max OT Phase

Monday, November 6, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x4-6 160 x4-6 160 x4-6
Deadlift Warm Up 175 x3-6 175 x3-6
No Accessory Lifts

Wednesday, November 8, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x4-6 102.5 x4-6 102.5 x4-6
Barbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, November 10, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 162.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, November 11, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x4-6 105 x4-6 105 x4-6
Barbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation

Monday, November 13, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 165 x3 167.5 x3 170 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 14, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 100 x3 102.5 x3 107.5 x3
Barbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Lat Pulldown 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 16, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 170 x3 175 x1-2
Deadlift Warm Up 182.5 x3 190 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, November 17, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x3 107.5 x2-4 115 x1-2
Barbell Row Warm Up x10 x10 x8 x6
Standing Dumbbell OHP Warm Up x12 x12 x10 x8
Lat Pulldown 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, November 20, 23


Set 1 Set 2 Set 3 Set 4
Squat Warm Up 180 x1-4
Deadlift Warm Up 135 x4 140 x4 145 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, November 22, 23


Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 117.5 x1-4
Barbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Lat Pulldown 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, November 24, 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 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 120 115 -5.
Squat 185 140 -45.
Deadlift 200 180 -20.

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