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Candito 6 Week Program
Candito 6 Week Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printab
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%.
gth Program
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
x6
x6
x6
x8
x8
x8-12
x8-12
x6
x6
x8
x8
x8-12
x8-12
x8
x6
x8
x8
x8-12
x8-12
Week 2 - Muscular Conditionin
Squat
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 betwe
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
Optional Exercise 1
Optional Exercise 2
Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Squat
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 w
Deadlif Variation
Optional Exercise 1
Optional Exercise 2
Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Bench Press
Machine Row
Lateral Dumbell Raise
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
ifficulty)
Warm Up x8 x8 x8
Warm Up
Warm Up
Warm Up x8 x8 x8
Warm Up
Warm Up
Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 x4-6 52.5 x4-6 52.5 x4-6
Deadlif Warm Up 52.5 x3-6 52.5 x3-6
No Accessory Lifs
Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 35 x4-6 35 x4-6 35 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x4-6
Deadlif Variation Warm Up x8
No Accessory Lifs
Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 37.5 x4-6 37.5 x4-6 37.5 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation
Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 x3 55 x3 57.5 x3
Deadlif Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
x6
x8
x8
x8-12
x8-12
Week 5 - High Intensity Strength