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Candito 6 Week Program

This document provides a 6-week strength training program with exercises and rep/set schemes for each day. It allows the user to input their 1RM strengths for benchmark lifts. Each week progresses in intensity, from muscular conditioning to heavy weight acclimation to high intensity strength. The program concludes by giving the user options to either skip week 6, take a deload week, or test their new 1RM to determine progress and start a new cycle.

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Auston Chhor
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
658 views16 pages

Candito 6 Week Program

This document provides a 6-week strength training program with exercises and rep/set schemes for each day. It allows the user to input their 1RM strengths for benchmark lifts. Each week progresses in intensity, from muscular conditioning to heavy weight acclimation to high intensity strength. The program concludes by giving the user options to either skip week 6, take a deload week, or test their new 1RM to determine progress and start a new cycle.

Uploaded by

Auston Chhor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 16

Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, e
What date do you want to start the Program?
Date
Monday, September 5, 16
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

175
245
315

lb
lb
lb

Choose Your Preferred Accessory Exercises


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

ngth Program

L.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)


Monday, September 5, 16
Squat
Deficit Deadlift
plank
side bend

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
195 x6
225 x6

Set 2
195 x6
225 x6

Set 3
195 x6

Set 4
195

Tuesday, September 6, 16
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
face pulls
db bench

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
90 x10
120 x10
130 x8
135
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
90 x10
120 x10
130 x8
135
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
DB Curl
Tri Extension
Friday, September 9, 16
Set 1

Set 2

Set 3

Set 4

Squat

Warm Up

170 x8

170 x8

170 x8

Deadlift

Warm Up

220 x8

220 x8

hanging leg raises

Warm Up

x8

x8

x8

wood choppers

Warm Up

x8

x8

x8

170

###
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
face pulls
DB Bench

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
140 xMR
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

fficulty)

x6

x6
x6
x8
x8
x8-12
x8-12

x6
x6
x8
x8
x8-12
x8-12

x8

10 reps

x6
x8
x8
x8-12
x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)


###
Squat

Warm Up

Set 1
Set 2
195 xMR10

Set 3

Set 4

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.

deficit dl
hanging leg raises
side wood chopper

Warm Up
Warm Up
Warm Up

x8

x8

x8

###
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
db bench
hammer curl

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
125 x10
135 x8
145 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
200 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followi
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest b
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest be
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by
paused deadlift
Warm Up
x8
x8
x8
hanging leg raise
Warm Up
x4
x4
x4
wood chopper
Warm Up
Friday, September 16, 16
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
tri extension
face pull

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
125 x10
135 x8
145 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Set 1
Bench Press

Warm Up

Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
Face pull
db bench pause

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

Set 2

Set 3

Set 4

135 xMR
x10
x10
x10
x8-12
x8-12

x8
x8
x8
x8-12
x8-12

x8
x6
x6
x8-12
x8-12

her Difficulty)

10 reps

t with 60 seconds rest

d by 2.5% moving

0 set.

x8-12
x8-12

oceed with the followi

ps per set, with 60 s

with 60 seconds rest b

th 60 seconds rest be

entered 1 rep max by

x8-12
x8-12

11 reps completed

x8-12
x8-12

Week 3 - Linear Max OT Phase


###
Squat
Deadlift
No Accessory Lifts

Set 1
215 x4-6
275 x3-6

Set 2
215 x4-6
275 x3-6

Set 3
215 x4-6

Set 4

Warm Up
Warm Up

Up
Up
Up
Up

Set 2
150 x4-6
x6
x6
x6

Set 3
150 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
150 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
220 x4-6
x8

Set 1
155 x4-6
x6
x6
x6

Set 2
155 x4-6
x6
x6
x6

Set 3
155 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

###
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
No Optional Exercises
###
Squat
deficit deadlift
No Accessory Lifts
Monday
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
No Optional Exercises

Up
Up
Up
Up

4 reps

4 reps

Week 4 - Heavy Weight Acclimation


Tuesday
Squat
deficit dl
plank
wood chopper

Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
215 x3
220 x3
225 x3
x6
x6
1min
1min
1min
x8
x8
x8

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
150 x3
155 x3
160 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
225 x3
235 x1-2
290 x3
300 x1-2
1min
1min
1min
x8
x8
x8

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
155 x3
160 x2-4
165 x1-2
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm

Wednesday
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
db bench
cable face pulls
Friday
Squat
Deadlift
box jump
power clean
Sunday
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
hammer curl
face pull

Warm
Warm
Warm
Warm
Warm
Warm

x6
x8
x8
x8-12
x8-12

x6
x8
x8
x8-12
x8-12

Week 5 - High Intensity Strength


Monday, October 3, 16
Squat
Deadlift
power clean
woodchoppers

Up
Up
Up
Up

Set 1
240 x1-4
215 x4
x4
x8

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
170 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm Up
Warm Up
Warm Up

Set 1
Set 2
Set 3
Set 4
305 x1-4
x8
x8
x8
1min
1min
1min

Warm
Warm
Warm
Warm

Set 2
220 x4
x4
x8

Set 3

Set 4

230 x2
x4
x8

###
Bench Press
Dumbbell Row
Seated Dumbbell OHP
Weighted Pull-up
db bench pause
face pull

Warm
Warm
Warm
Warm
Warm
Warm

Friday, October 7, 16
Deadlift
v ups
plank

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 ne
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip l
3. Take this 6th week to actually find your 1 rep max. Then either deload or
Determining Projected Ma
Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 r
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Increase
Bench Press
190
-190
Squat
235
-235
Deadlift
315
-315

ons

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