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, November 15, 21

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 110 kg
Squat 120 kg
Deadlift 180 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Seated Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Pull-up

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, November 15, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 95 x6 95 x6 95 x6 95
Deadlift Warm Up 145 x6 145 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 16, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 75 x10 82.5 x8 85
Dumbbell Row Warm Up x10 x10 x8
Seated 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

Thursday, November 18, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 55 x10 75 x10 82.5 x8 85
Dumbbell Row Warm Up x10 x10 x8
Seated 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 19, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 85 x8 85 x8 85 x8 85
Deadlift Warm Up 125 x8 125 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 20, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 xMR
Dumbbell Row Warm Up x10 x10 x8
Seated 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)

Monday, November 22, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 95 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, November 23, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 x6-8
Dumbbell Row Warm Up x10 x8 x8
Seated 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, November 25, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 97.5 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, November 26, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 80 x10 85 x8 90 x6-8
Dumbbell Row Warm Up x10 x8 x8
Seated 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, November 28, 21

 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 xMR
Dumbbell Row Warm Up x10 x8 x8
Seated 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)

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, November 29, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 x4-6 105 x4-6 105 x4-6
Deadlift Warm Up 157.5 x3-6 157.5 x3-6
No Accessory Lifts

Wednesday, December 1, 21
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, December 3, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 107.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, December 4, 21
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 x4-6 95 x4-6 95 x4-6
Dumbbell Row Warm Up x6 x6 x6
Seated Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, December 6, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 x3 107.5 x3 110 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, December 7, 21
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x3 95 x3 100 x3
Dumbbell Row Warm Up x10 x10 x8
Seated 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

Thursday, December 9, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 110 x3 115 x1-2
Deadlift Warm Up 165 x3 170 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 10, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 97.5 x3 100 x2-4 105 x1-2
Dumbbell Row Warm Up x10 x10 x8
Seated 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

Monday, December 13, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 117.5 x1-4
Deadlift Warm Up 122.5 x4 125 x4 130 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 15, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 107.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Seated 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, December 17, 21

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 175 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 110 350 240
Squat 120 550 430
Deadlift 180 620 440