Candito 6 Week Strength Program

Instructions
To get started, fill in the following information in the highlighted cells:
Your program start date
Your preferred weight measurement (lbs or kg)
Your selected preferred accessory lifts to accompany the workouts
Your 1 Rep Max (1RM) values for the Squat, Deadlift and Bench
Note: If you fail any required reps, make sure to reduce your training max by 2.5% (.025).
This worksheet is created for Physiqz users and is not affiliated with Johnny Candito or his training, but the value

Start Date
Date Monday, November 18, 13

Kilograms or pounds?
kg

Current 1RMs
Bench Press 100 kg
Squat 150 kg
Deadlift 180 kg

Accessory Choices
Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Pull-up
Optional Arm Exercise Bicep Cable / Machine Exercises (Arms)
Optional Lower Body Explosive Isolation Glute Exercise
Optional Lower Body Hypertrophy Box Jumps

Additional Information
MR = Max Reps
MR10 = nor more than 10 max reps

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h Program

).
his training, but the values and style used reflect his system.

Deadlift Variations include:

Stiff leg
Snatch Grip
Deficit
Pause
Box
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps

Squat Warm Up 120 6 120 6 120 6 120 6
Deadlift Warm Up 145 6 145 6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 19, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 50 10 67.5 10 75 8 77.5 6
Dumbbell Row Warm Up 10 10 10 6
Standing Dumbbell OHP Warm Up 10 10 10 6
Weighted Pull-up Warm Up 10 10 10 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12

Thursday, November 21, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 50 10 67.5 10 75 8 77.5 6
Dumbbell Row Warm Up 10 10 10 6
Standing Dumbbell OHP Warm Up 10 10 10 6
Weighted Pull-up Warm Up 10 10 10 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Friday, November 22, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 105 8 105 8 105 8 105 8
Deadlift Warm Up 125 8 125 8 Deadlift is optional
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, November 23, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 80 AMRAP
Dumbbell Row Warm Up 10 10 8 6
Standing Dumbbell OHP Warm Up 12 12 10 8
Weighted Pull-up Warm Up 12 12 10 8
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
 Accessory Exercises
Back (horizontal pull) Shoulders Back (vertical pull)
Dumbbell Row Seated Dumbbell Weighted Pull-up
Overhead Press
Machine Row Standing Dumbbell Weighted Chin-up
OHP
Barbell Row Military Press Lat Pulldown
Lateral DB Raises

Optional Exercises for

Upper Body:

Lateral Dumbbell
Raise (Shoulders)
Incline Fly (Chest)
One Arm Tricep
Extension (Arms)
Bicep Cable / Machine
Exercises (Arms)
Preacher Curl (Arms)
Hammer Curl (Arms)

Optional Exercises for

Lower Body:

Hypertrophy

Calf Raises
Leg Curl
Leg Extension
Isolation Glute
Exercise
Single Leg Press
Single Leg Curl

Explosive

Box Jumps
Jump Squats
Power Cleans
Deep Squat Jumps
Single Leg Box Jumps
Med Ball Throws
Explosive Single Leg
Press
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, November 25, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 120 AMRAP <10
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 8 8 8 :Optional
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, November 26, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 72.5 10 77.5 8 82.5 6 to 8
Dumbbell Row Warm Up 10 8 8
Standing Dumbbell OHP Warm Up 10 8 6
Weighted Pull-up Warm Up 10 8 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12

Thursday, November 28, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 122.5 AMRAP <10
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 we
Deadlift Variation Warm Up 8 8 8 optional
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, November 29, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 72.5 10 77.5 8 82.5 6 to 8
Dumbbell Row Warm Up 10 8 8
Standing Dumbbell OHP Warm Up 10 8 6
Weighted Pull-up Warm Up 10 8 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12

Sunday, December 1, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 77.5 AMRAP
Dumbbell Row Warm Up 10 8 8
Standing Dumbbell OHP Warm Up 10 8 6
Weighted Pull-up Warm Up 10 8 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
 Accessory Exercises
Back (horizontal pull) Shoulders Back (vertical pull)
Dumbbell Row Seated Dumbbell Weighted Pull-up
Overhead Press
Machine Row Standing Overhead Weighted Chin-up
Press
Barbell Row Military Press Lat Pulldown
Lateral DB Raises

Optional Exercises for

Upper Body:

Lateral Dumbbell
Raise (Shoulders)
Incline Fly (Chest)
One Arm Tricep
Extension (Arms)
Bicep Cable / Machine
Exercises (Arms)
Preacher Curl (Arms)
Hammer Curl (Arms)

Optional Exercises for

Lower Body:

Hypertrophy

Calf Raises
Leg Curl
Leg Extension
Isolation Glute
Exercise
Single Leg Press
Single Leg Curl

Explosive

Box Jumps
Jump Squats
Power Cleans
Deep Squat Jumps
Single Leg Box Jumps
Med Ball Throws
Explosive Single Leg
Press
 Week 3 - Linear Max OT Phase

Monday, December 2, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 130 4 to 6 130 4 to 6 130 4 to 6
Deadlift Warm Up 157.5 3 to 6 157.5 3 to 6
No Accessory Lifts

Wednesday, December 4, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 85 4 to 6 85 4 to 6 85 4 to 6
Dumbbell Row Warm Up 6 6 6
Standing Dumbbell OHP Warm Up 6 6 6
Weighted Pull-up Warm Up 6 6 6
No Optional Exercises

Friday, December 6, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 132.5 4 to 6
Deadlift Variation Warm Up 8
No Accessory Lifts

Saturday, December 7, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 87.5 4 to 6 87.5 4 to 6 87.5 4 to 6
Dumbbell Row Warm Up 6 6 6
Standing Dumbbell OHP Warm Up 6 6 6
Weighted Pull-up Warm Up 6 6 6
No Optional Exercises
 Accessory Exercises
Back (horizontal pull) Shoulders Back (vertical pull)
Dumbbell Row Seated Dumbbell Weighted Pull-up
Overhead Press
Machine Row Standing Overhead Weighted Chin-up
Press
Barbell Row Military Press Lat Pulldown
Lateral DB Raises

Optional Exercises for

Upper Body:

Lateral Dumbbell Raise

(Shoulders)
Incline Fly (Chest)
One Arm Tricep Extension
(Arms)
Bicep Cable / Machine
Exercises (Arms)
Preacher Curl (Arms)
Hammer Curl (Arms)

Optional Exercises for

Lower Body:

Hypertrophy

Calf Raises
Leg Curl
Leg Extension
Isolation Glute Exercise
Single Leg Press
Single Leg Curl

Explosive

Box Jumps
Jump Squats
Power Cleans
Deep Squat Jumps
Single Leg Box Jumps
Med Ball Throws
Explosive Single Leg Press
 Week 4 - Heavy Weight Acclimation

Monday, December 9, 13
Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 132.5 3 135 3 137.5 3
Deadlift Variation Warm Up 6 6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, December 10, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 82.5 3 85 3 90 3
Dumbbell Row Warm Up 10 10 8 6
Standing Dumbbell OHP Warm Up 12 12 10 8
Weighted Pull-up Warm Up 12 12 10 8
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 8 to 12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 8 to 12

Thursday, December 12, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 137.5 3 142.5 1 to 2
Deadlift Warm Up 165 3 170 1 to2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, December 13, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 87.5 3 90 2 to 4 95 1 to 2
Dumbbell Row Warm Up 10 10 8 6
Standing Dumbbell OHP Warm Up 12 12 10 8
Weighted Pull-up Warm Up 12 12 10 8
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12 x8-12
 Accessory Exercises
Back (horizontal pull) Shoulders Back (vertical pull)
Dumbbell Row Seated Dumbbell Weighted Pull-up
Overhead Press
Machine Row Standing Overhead Weighted Chin-up
Press
Barbell Row Military Press Lat Pulldown
Lateral DB Raises

Optional Exercises for

Upper Body:

Lateral Dumbbell
Raise (Shoulders)
Incline Fly (Chest)
One Arm Tricep
Extension (Arms)
Bicep Cable / Machine
Exercises (Arms)
Preacher Curl (Arms)
Hammer Curl (Arms)

Optional Exercises for

Lower Body:

Hypertrophy

Calf Raises
Leg Curl
Leg Extension
Isolation Glute
Exercise
Single Leg Press
Single Leg Curl

Explosive

Box Jumps
Jump Squats
Power Cleans
Deep Squat Jumps
Single Leg Box Jumps
Med Ball Throws
Explosive Single Leg
Press
 Week 5 - High Intensity Strength

Monday, December 16, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Squat Warm Up 147.5 1 to 4
Deadlift Warm Up 122.5 4 125 4 130 2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, December 18, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Bench Press Warm Up 97.5 1 to 4
Dumbbell Row Warm Up 8 6 6
Standing Dumbbell OHP Warm Up 8 6 6
Weighted Pull-up Warm Up 8 6 6
Optional Exercise 1 Warm Up 8 to 12 8 to 12 8 to 12
Optional Exercise 2 Warm Up 8 to 12 8 to 12 8 to 12

Friday, December 20, 13

Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps
Deadlift Warm Up 175 1 to 4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
 Accessory Exercises
Back (horizontal pull) Shoulders Back (vertical pull)
Dumbbell Row Seated Dumbbell Weighted Pull-up
Overhead Press
Machine Row Standing Overhead Weighted Chin-up
Press
Barbell Row Military Press Lat Pulldown
Lateral DB Raises

Optional Exercises for

Upper Body:

Lateral Dumbbell
Raise (Shoulders)
Incline Fly (Chest)
One Arm Tricep
Extension (Arms)
Bicep Cable / Machine
Exercises (Arms)
Preacher Curl (Arms)
Hammer Curl (Arms)

Optional Exercises for

Lower Body:

Hypertrophy

Calf Raises
Leg Curl
Leg Extension
Isolation Glute
Exercise
Single Leg Press
Single Leg Curl

Explosive

Box Jumps
Jump Squats
Power Cleans
Deep Squat Jumps
Single Leg Box Jumps
Med Ball Throws
Explosive Single Leg
Press
 For Week 6: Three Options
1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle. (Cells D5, D12, D21 from week 5)
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 100 -100.
Squat 150 -150.
Deadlift 180 -180.