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, August 10, y

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 105 kg
Squat 175 kg
Deadlift 212.5 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Machine Row
Shoulder Exercise Seated Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Lat Pulldown

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%.
h Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, August 10, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 x6 140 x6 140 x6 140
Deadlift Warm Up 170 x6 170 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, August 11, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x10 70 x10 80 x8 82.5
Machine Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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

Thursday, August 13, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x10 70 x10 80 x8 82.5
Machine Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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, August 14, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 120 x8 120 x8 120 x8 120
Deadlift Warm Up 150 x8 150 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, August 15, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 xMR
Machine Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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)

Monday, August 17, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 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

Tuesday, August 18, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 82.5 x8 87.5 x6-8
Machine Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown 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, August 20, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 142.5 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 set
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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, August 21, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 82.5 x8 87.5 x6-8
Machine Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown 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, August 23, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 xMR
Machine Row Warm Up x10 x8 x8
Seated Dumbbell OHP Warm Up x10 x8 x6
Lat Pulldown 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)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

wing:
0 seconds rest between set
st between sets.
between sets.
by at least 2.5% for follo
x8-12
x8-12

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

Monday, August 24, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 152.5 x4-6 152.5 x4-6 152.5 x4-6
Deadlift Warm Up 185 x3-6 185 x3-6
No Accessory Lifts

Wednesday, August 26, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 90 x4-6 90 x4-6 90 x4-6
Machine Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, August 28, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, August 29, y

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6
Machine Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, August 31, y

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x3 157.5 x3 160 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, September 1, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x3 90 x3 95 x3
Machine Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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

Thursday, September 3, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 160 x3 167.5 x1-2
Deadlift Warm Up 195 x3 202.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, September 4, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x3 95 x2-4 100 x1-2
Machine Row Warm Up x10 x10 x8
Seated Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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

Monday, September 7, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 170 x1-4
Deadlift Warm Up 142.5 x4 150 x4 155 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, September 9, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x1-4
Machine Row Warm Up x8 x6 x6
Seated Dumbbell OHP Warm Up x8 x6 x6
Lat Pulldown 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, September 11, y

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 207.5 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 cycl

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

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

Old 1RM New 1RM Increase
Bench Press 105 350 245
Squat 175 550 375
Deadlift 212.5 620 407.5