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Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, ea

What date do you want to start the Program?

Date Monday, May 1, 23

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 55 kg
Squat 100 kg
Deadlift 135 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%.
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, May 1, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 80 x6 80 x6 80 x6 80 x6
Deadlift Warm Up 107.5 x6 107.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, May 2, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 27.5 x10 37.5 x10 42.5 x8 42.5 x6
Machine Row Warm Up x10 x10 x8 x6
Seated Dumbbell OHP 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, May 4, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 27.5 x10 37.5 x10 42.5 x8 42.5 x6
Machine Row Warm Up x10 x10 x8 x6
Seated Dumbbell OHP 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, May 5, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 70 x8 70 x8 70 x8 70 x8
Deadlift Warm Up 95 x8 95 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, May 6, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 45 xMR
Machine Row Warm Up x10 x10 x8 x6
Seated Dumbbell OHP 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, May 8, 23
Set 1 Set 2 Set 3 Set 4
Squat
Extra Volume Squats - Add 5 lbsWarm
or 2.5Up
kg if using80
kgxMR10
plates, then perform 5 sets x 3 reps each set with 60
seconds
Note rest were
- If you between sets.to complete a minimum of 8 reps on the MR10 set, reduce max entered by
not able
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, May 9, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 40 x10 42.5 x8 47.5 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 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, May 11, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 82.5 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 r
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between s
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, May 12, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 40 x10 42.5 x8 47.5 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 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Sunday, May 14, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 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 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12
 Week 3 - Linear Max OT Phase

Monday, May 15, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 x4-6 87.5 x4-6 87.5 x4-6
Deadlift Warm Up 117.5 x3-6 117.5 x3-6
No Accessory Lifts

Wednesday, May 17, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x4-6 47.5 x4-6 47.5 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

Friday, May 19, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 90 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, May 20, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 50 x4-6 50 x4-6 50 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, May 22, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 87.5 x3 90 x3 92.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, May 23, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x3 45 x3 50 x3
Machine Row Warm Up x10 x10 x8 x6
Seated Dumbbell OHP 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, May 25, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 92.5 x3 95 x1-2
Deadlift Warm Up 125 x3 127.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, May 26, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 47.5 x3 50 x2-4 52.5 x1-2
Machine Row Warm Up x10 x10 x8 x6
Seated Dumbbell OHP 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, May 29, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 97.5 x1-4
Deadlift Warm Up 90 x4 95 x4 97.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, May 31, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 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, June 2, 23
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 132.5 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 c
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last
3. Take this 6th week to actually find your 1 rep max. Then either deload or st

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

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

Old 1RM New 1RM Increase
Bench Press 55 350 295
Squat 100 550 450
Deadlift 135 620 485