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
Thursday, October 1, 15
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

140
230
275

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull)
Shoulder Exercise
Upper Back Exercise #2 (vertical pull)

Machine Row
Military Press
Lat Pulldown

lb
lb
lb

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%.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Thursday, October 1, 15
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
185 x6
220 x6

Set 2
185 x6
220 x6

Set 3
185 x6

Set 4
185 x6

Friday, October 2, 15
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
70 x10
95 x10
105 x8
110 x6
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
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
70 x10
95 x10
105 x8
110 x6
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Sunday, October 4, 15
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2
Monday, October 5, 15
Set 1

Set 2

Squat

Warm Up

160 x8

160 x8

Deadlift

Warm Up

195 x8

195 x8

Optional Exercise 1

Warm Up

Set 3
160 x8

Set 4
160 x8

Optional Exercise 2

Warm Up

Tuesday, October 6, 15
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
110 xMR
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

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

Thursday, October 8, 15
Squat

Warm Up

Set 1
Set 2
185 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.

Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

Friday, October 9, 15
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
100 x10
110 x8
115 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Sunday, October 11, 15

Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
190 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
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up

Optional Exercise 2

Warm Up

Monday, October 12, 15

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
100 x10
110 x8
115 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
105 xMR
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Week 3 - Linear Max OT Phase

Thursday, October 15, 15
Squat
Deadlift
No Accessory Lifts

Set 1
200 x4-6
240 x3-6

Set 2
200 x4-6
240 x3-6

Set 3
200 x4-6

Set 4

Warm Up
Warm Up

Up
Up
Up
Up

Set 2
120 x4-6
x6
x6
x6

Set 3
120 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
120 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
205 x4-6
x8

Set 1
125 x4-6
x6
x6
x6

Set 2
125 x4-6
x6
x6
x6

Set 3
125 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Saturday, October 17, 15

Bench Press
Machine Row
Military Press
Lat Pulldown
No Optional Exercises
Monday, October 19, 15
Squat
Deadlift Variation
No Accessory Lifts
Tuesday, October 20, 15
Bench Press
Machine Row
Military Press
Lat Pulldown
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation

Thursday, October 22, 15
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
200 x3
x6

Set 2
205 x3
x6

Set 3
210 x3

Set 4

Friday, October 23, 15

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
120 x3
120 x3
125 x3
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Sunday, October 25, 15

Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
210 x3
255 x3

Set 2
220 x1-2
260 x1-2

Set 3

Set 4

Monday, October 26, 15

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1

Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
125 x3
125 x2-4
135 x1-2
x10
x10
x8
x6
x12
x12
x10
x8
x12
x12
x10
x8
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

Thursday, October 29, 15
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
225 x1-4
185 x4

Set 2
195 x4

Set 3

Set 4

200 x2

Saturday, October 31, 15

Bench Press
Machine Row
Military Press
Lat Pulldown
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

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

Monday, November 2, 15
Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
270 x1-4

Set 2

Set 3

Set 4

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
140
350
210
Squat
230
550
320
Deadlift
275
620
345