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Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.

What date do you want to start the Program?

Date Monday, February 28, 22

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 60 kg
Squat 62.5 kg
Deadlift 80 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Barbell Row
Shoulder Exercise Lateral Dumbell Raise
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%.
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, February 28, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 50 x6 50 x6 50 x6 50 x6
Deadlift Warm Up 65 x6 65 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 1, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 30 x10 40 x10 45 x8 47.5 x6
Barbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, March 3, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 30 x10 40 x10 45 x8 47.5 x6
Barbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Friday, March 4, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 45 x8 45 x8 45 x8 45 x8
Deadlift Warm Up 55 x8 55 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, March 5, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 xMR
Barbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, March 7, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 50 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
Notebetween sets. not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
- If you were
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, March 8, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 47.5 x8 50 x6-8
Barbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, March 10, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 52.5 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 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 week
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, March 11, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 47.5 x8 50 x6-8
Barbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Sunday, March 13, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 xMR
Barbell Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 3 - Linear Max OT Phase

Monday, March 14, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x4-6 55 x4-6 55 x4-6
Deadlift Warm Up 70 x3-6 70 x3-6
No Accessory Lifts

Wednesday, March 16, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 50 x4-6 50 x4-6 50 x4-6
Barbell Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, March 18, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 57.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, March 19, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x4-6 52.5 x4-6 52.5 x4-6
Barbell Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, March 21, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 55 x3 57.5 x3 60 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 22, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x3 50 x3 55 x3
Barbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, March 24, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 60 x3 60 x1-2
Deadlift Warm Up 75 x3 75 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, March 25, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x3 55 x2-4 57.5 x1-2
Barbell Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Optional Exercise 1 Warm Up 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

Monday, March 28, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 60 x1-4
Deadlift Warm Up 55 x4 55 x4 57.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, March 30, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 57.5 x1-4
Barbell Row Warm Up x8 x6 x6
Lateral Dumbell Raise 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, April 1, 22
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 77.5 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 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 reps.

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

Old 1RM New 1RM Increase
Bench Press 60 350 290.
Squat 62.5 550 487.5
Deadlift 80 620 540.