What date do you want to start the Program?

Date Monday, November 18, 13

Do you track your weights in kilograms or pounds?
Weights in lb
What are your 1RM's for the following lifts?
Bench Press 320 lb
Squat 550 lb
Deadlift 600 lb
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
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%.
Candito 6 Week Strength Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.
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%.
Candito 6 Week Strength Program
Monday, November 18, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 440 x6 440 x6 440 x6 440
Deadlift Warm Up 480 x6 480 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 19, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 160 x10 215 x10 240 x8 250
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, November 21, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 160 x10 215 x10 240 x8 250
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
Friday, November 22, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 385 x8 385 x8 385 x8 385
Deadlift Warm Up 420 x8 420 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Saturday, November 23, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 255 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
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
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 1 - Muscular Conditioning (W/ Moderate Difficulty)
Monday, November 25, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 440 xMR10
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, November 26, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 230 x10 250 x8 260 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
Thursday, November 28, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 445 xMR10
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, November 29, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 230 x10 250 x8 260 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
Sunday, December 1, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 250 xMR
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 weeks.
Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
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.
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
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
x8-12
x8-12
x8-12
x8-12
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 weeks.
Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
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.
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
x8-12
x8-12
Monday, December 2, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 475 x4-6 475 x4-6 475 x4-6
Deadlift Warm Up 525 x3-6 525 x3-6
No Accessory Lifts
Wednesday, December 4, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 270 x4-6 270 x4-6 270 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
Friday, December 6, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 480 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Saturday, December 7, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 275 x4-6 275 x4-6 275 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 3 - Linear Max OT Phase
Week 3 - Linear Max OT Phase
Monday, December 9, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 490 x3 495 x3 500 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Tuesday, December 10, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 275 x3 285 x3 290 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
Thursday, December 12, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 500 x3 525 x1-2
Deadlift Warm Up 545 x3 570 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Friday, December 13, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 280 x3 290 x2-4 305 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
Week 4 - Heavy Weight Acclimation
x6
x8
x8
x8-12
x8-12
x6
x8
x8
x8-12
x8-12
Week 4 - Heavy Weight Acclimation
Monday, December 16, 13
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 535 x1-4
Deadlift Warm Up 405 x4 420 x4 435 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Wednesday, December 18, 13
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 310 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
Friday, December 20, 13
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 585 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
Week 5 - High Intensity Strength
Week 5 - High Intensity Strength
Old 1RM New 1RM Increase
Bench Press 320 350 30.
Squat 550 550 0.
Deadlift 600 620 20.
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!
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
For Week 6 You Have 3 Options