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Candito 6 Week Program

The document outlines a 6-week strength training program with the following details: - It provides a printable weekly workout schedule for 6 weeks that includes exercises, sets, reps, and weights. - The workouts focus on increasing strength and muscle mass through variations in rep ranges, intensities, and exercises each week. - It allows the user to input their starting 1RM strengths and track progress by retesting maxes after 6 weeks.

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mr_frederick87
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© Attribution Non-Commercial (BY-NC)
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Download as XLSX, PDF, TXT or read online on Scribd
2K views

Candito 6 Week Program

The document outlines a 6-week strength training program with the following details: - It provides a printable weekly workout schedule for 6 weeks that includes exercises, sets, reps, and weights. - The workouts focus on increasing strength and muscle mass through variations in rep ranges, intensities, and exercises each week. - It allows the user to input their starting 1RM strengths and track progress by retesting maxes after 6 weeks.

Uploaded by

mr_frederick87
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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, May 27, 2013

Do you track your weights in kilograms or pounds? Weights in lb

What are your 1RM's for the following lifts? Bench Press Squat Deadlift 335 535 570 lb lb lb

Choose Your Preferred Accessory Exercises Upper Back Shoulders Biceps Dumbbell Row Standing Dumbbell OHP Dumbbell Curl

Week 1 - Muscular Conditioning


Monday, May 27, 2013 Set 1 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Tuesday, May 28, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, May 30, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Saturday, June 01, 2013 Set 1 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 x10 x12 x12 x8-12 x8-12 Set 2 x10 x12 x12 x8-12 x8-12 Set 3 x8 x10 x10 x8-12 x8-12 Set 4 x6 x8 x8 x8-12 x8-12 270 xMax Reps Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 170 x10 x10 x12 x12 x8-12 x8-12 Set 2 225 x10 x10 x12 x12 x8-12 x8-12 Set 3 250 x8 x8 x10 x10 x8-12 x8-12 Set 4 260 x6 x6 x8 x8 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 170 x10 x10 x12 x12 x8-12 x8-12 Set 2 225 x10 x10 x12 x12 x8-12 x8-12 Set 3 250 x8 x8 x10 x10 x8-12 x8-12 Set 4 260 x6 x6 x8 x8 x8-12 x8-12 Warm Up Warm Up Warm Up Warm Up 430 x6 455 x6 Set 2 430 x6 455 x6 Set 3 430 x6 Set 4 430 x6

Week 2 - Hypertrophy Emphasis


Monday, June 03, 2013 Set 1 Squat Stiff Legged Deadlift Optional Exercise 1 Optional Exercise 2 Tuesday, June 04, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, June 06, 2013 Set 1 Squat Stiff Legged Deadlift Optional Exercise 1 Optional Exercise 2 Friday, June 07, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Sunday, June 09, 2013 Set 1 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 x10 x10 x10 x8-12 x8-12 Set 2 x8 x8 x8 x8-12 x8-12 Set 3 x8 x6 x6 x8-12 x8-12 x8-12 x8-12 Set 4 265 xMax Reps Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 245 x10 x10 x10 x10 x8-12 x8-12 Set 2 260 x8 x8 x8 x8 x8-12 x8-12 Set 3 275 x6-8 x8 x6 x6 x8-12 x8-12 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up x8 Set 2 x8 Set 3 x8 Set 4 435 xMax Reps(No More Than 10) Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 245 x10 x10 x10 x10 x8-12 x8-12 Set 2 260 x8 x8 x8 x8 x8-12 x8-12 Set 3 275 x6-8 x8 x6 x6 x8-12 x8-12 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up x8 Set 2 x8 Set 3 x8 Set 4 430 xMax Reps(No More Than 10)

Week 3 - Linear Max OT Phase


Tuesday, June 11, 2013 Set 1 Squat Deadlift No Accessory Lifts Wednesday, June 12, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl No Optional Exercises Saturday, June 15, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl No Optional Exercises Warm Up Warm Up Warm Up Warm Up 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 Warm Up Warm Up 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 460 x4-6 500 x3-6 Set 2 460 x4-6 500 x3-6 Set 3 460 x4-6 Set 4

Week 4 - Heavy Weight Acclimation


Monday, June 17, 2013 Set 1 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Tuesday, June 18, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, June 20, 2013 Set 1 Squat Deadlift Optional Exercise 1 Optional Exercise 2 Friday, June 21, 2013 Set 1 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 295 x3 x10 x12 x12 x8-12 x8-12 Set 2 300 x2-4 x10 x12 x12 x8-12 x8-12 Set 3 320 x1-2 x8 x10 x10 x8-12 x8-12 x6 x8 x8 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up 320 x4 340 x5 Set 2 320 x4 340 x5 Set 3 375 x2 400 x3 Set 4 400 x1 430 x2 Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 295 x3 x10 x12 x12 x8-12 x8-12 Set 2 300 x2-4 x10 x12 x12 x8-12 x8-12 Set 3 320 x1-2 x8 x10 x10 x8-12 x8-12 x6 x8 x8 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up 485 x3 520 x3 Set 2 510 x1-2 540 x1-2 Set 3 Set 4

Week 5 - High Intensity Strength


Monday, June 24, 2013 Set 1 Squat Deadlift Optional Lower Body Optional Lower Body Tuesday, June 25, 2013 Set 1 Bench Press Dumbbell Row Standing Dumbbell OHP Dumbbell Curl Optional Exercise 1 Optional Exercise 2 Thursday, June 27, 2013 Set 1 Deadlift Optional Lower Body Optional Lower Body Friday, June 28, 2013 Set 1 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 300 x3 x8 x8 x8 x8-12 x8-12 Set 2 315 x2 x6 x6 x6 x8-12 x8-12 Set 3 325 x1-4 x6 x6 x6 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Set 2 Set 3 Set 4 555 x1-4(Max Out Set) Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up 300 x3 x8 x8 x8 x8-12 x8-12 Set 2 315 x2 x6 x6 x6 x8-12 x8-12 Set 3 325 x1-4 x6 x6 x6 x8-12 x8-12 Set 4 Warm Up Warm Up Warm Up Warm Up 385 x4 Set 2 400 x4 Set 3 415 x2 Set 4 520 x1-4(Max Out Set)

For Week 6 You Have 2 Options


1. Find your 1 Rep Max in the 3 lifts, then deload next week before starting new cycle. 2. Skip maxing out, repeat week 1 using the same weights as a deload for this week, use a projected max for next cycle. Enter your new 1RM's below to see your progress! Old 1RM Bench Press Squat Deadlift 335 535 570 New 1RM 350 550 590 Increase 4.48% 2.80% 3.51%

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