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, April 1, y

Do you track your weights in kilograms or pounds?

Weights in lb

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

Bench Press 145 lb
Squat 240 lb
Deadlif 305 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, April 1, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 190 x6 190 x6 190 x6 190 x6
Deadlif Warm Up 245 x6 245 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, April 2, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 100 x10 110 x8 110 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, April 4, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 100 x10 110 x8 110 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, April 5, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 170 x8 170 x8 170 x8 170 x8
Deadlif Warm Up 215 x8 215 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, April 6, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 115 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, April 8, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 190 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, April 9, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x10 110 x8 120 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, April 11, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 195 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, April 12, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x10 110 x8 120 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, April 14, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 110 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, April 15, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 210 x4-6 210 x4-6 210 x4-6
Deadlif Warm Up 265 x3-6 265 x3-6
No Accessory Lifs

Wednesday, April 17, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 125 x4-6 125 x4-6 125 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, April 19, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 215 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs

Saturday, April 20, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 130 x4-6 130 x4-6 130 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, April 22, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 210 x3 215 x3 220 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, April 23, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 120 x3 125 x3 130 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, April 25, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 220 x3 230 x1-2
Deadlif Warm Up 280 x3 290 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, April 26, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 125 x3 130 x2-4 140 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, April 29, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 235 x1-4
Deadlif Warm Up 205 x4 215 x4 220 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, May 1, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 140 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, May 3, y
Set 1 Set 2 Set 3 Set 4
Deadlif Warm Up 295 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 145 350 205
Squat 240 550 310
Deadlif 305 620 315