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 Tuesday, October 16, 18

Do you track your weights in kilograms or pounds?

Weights in kg

Rmax
Press de banca 320 kg
sentadilla 550 kg
Peso muerto 600 kg

Elija sus ejercicios preferidos de accesorios

Ejercicio de la parte superior de la espalda # 1 (tirón h Dumbbell Row
Ejercicios de hombro Standing Dumbbell OHP
Ejercicio de la parte superior de la espalda # 2 (tirón v Weighted Pull-up

Additional Information
MR = Max Reps
MR10 = Repeticiones máximas pero no más de 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
Si alguna vez fallas en una repetición requerida, reduce tu máximo en un 2,5%.
gth Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Tuesday, October 16, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 440 x6 440 x6 440 x6 440
Deadlift Warm Up 480 x6 480 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, October 17, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 160 x10 215 x10 240 x8 247.5
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, October 19, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 160 x10 215 x10 240 x8 247.5
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Saturday, October 20, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 385 x8 385 x8 385 x8 385
Deadlift Warm Up 420 x8 420 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, October 21, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 255 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
)

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 Conditioning/Hypertrophy (W/ Higher Difficulty)

Tuesday, October 23, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 440 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.
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, October 24, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 232.5 x10 247.5 x8 257.5 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

Friday, October 26, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 442.5 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
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, October 27, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 232.5 x10 247.5 x8 257.5 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
 Monday, October 29, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 252.5 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
ifficulty)

set with 60 seconds rest

ered by 2.5% moving

R10 set.

x8-12
x8-12

lowing:
60 seconds rest between se
rest between sets.
st between sets.
ax by at least 2.5% for foll

x8-12
x8-12
x8-12
x8-12
 Week 3 - Linear Max OT Phase

Tuesday, October 30, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 470 x4-6 470 x4-6 470 x4-6
Deadlift Warm Up 525 x3-6 525 x3-6
No Accessory Lifts

Thursday, November 1, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 272.5 x4-6 272.5 x4-6 272.5 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

Saturday, November 3, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 472.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, November 4, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 275 x4-6 275 x4-6 275 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

Tuesday, November 6, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 492.5 x3 495 x3 497.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, November 7, 18
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 275 x3 282.5 x3 287.5 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, November 9, 18
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 497.5 x3 522.5 x1-2
Deadlift Warm Up 542.5 x3 570 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 10, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 280 x3 287.5 x2-4 305 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
x6
x8
x8
x8-12
x8-12

x6
x8
x8
x8-12
x8-12
 Week 5 - High Intensity Strength

Tuesday, November 13, 18

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 537.5 x1-4
Deadlift Warm Up 405 x4 420 x4 435 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, November 15, 18

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 312.5 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

Saturday, November 17, 18

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 585 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 workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

Determining Projected Max

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 r

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Bench Press 320 350 30
Squat 550 550 0
Deadlift 600 620 20