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 Sunday, June 20, 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 160 kg
Deadlift 180 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing 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)

Sunday, June 20, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x6 127.5 x6 127.5 x6 127.5
Deadlift Warm Up 145 x6 145 x6
Optional Exercise 1 可选练习 Warm Up
Optional Exercise 2 Warm Up

Monday, June 21, 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
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

Wednesday, June 23, 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
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

Thursday, June 24, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 110 x8 110 x8 110 x8 110
Deadlift Warm Up 125 x8 125 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, June 25, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 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)

Sunday, June 27, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 xMR10 130 x3 130 x3 130
Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 6
Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Monday, June 28, 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
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

Wednesday, June 30, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 130 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
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest b
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between
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
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Thursday, July 1, 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
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

Saturday, July 3, 21
 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 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
fficulty)

Set 5
x3 130 x3
sets x 3 reps each set with 60 seconds rest between sets.
0 set, reduce max entered by 2.5% moving forward.
erform less than 8 reps on the MR10 set.

x8-12
x8-12

ng:
ps per set, with 60 seconds rest between sets.
set, with 60 seconds rest between sets.
h 60 seconds rest between sets.
at least 2.5% for following

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

Sunday, July 4, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 137.5 x4-6 137.5 x4-6 137.5 x4-6
Deadlift Warm Up 157.5 x3-6 157.5 x3-6
No Accessory Lifts

Tuesday, July 6, 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
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Thursday, July 8, 21
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 140 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Friday, July 9, 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
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Sunday, July 11, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 142.5 x3 145 x3 147.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Monday, July 12, 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
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

Wednesday, July 14, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 147.5 x3 152.5 x1-2
Deadlift Warm Up 165 x3 170 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Thursday, July 15, 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
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

Sunday, July 18, 21

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 155 x1-4
Deadlift Warm Up 122.5 x4 125 x4 130 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Tuesday, July 20, 21

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 107.5 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

Thursday, July 22, 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 160 550 390
Deadlift 180 620 440