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 Tuesday, December 13, 22

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 85 kg
Squat 132.5 kg
Deadlift 160 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) 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%.
h Program
 Tuesday, December 13, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 x6 105 x6 105 x6 105
Deadlift Warm Up 127.5 x6 127.5 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, December 14, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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, December 16, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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

Saturday, December 17, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 95 x8 95 x8 95 x8 95
Deadlift Warm Up 110 x8 110 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, December 18, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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)

Tuesday, December 20, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 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
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 x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, December 21, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, December 23, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 107.5 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 set
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 follo
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, December 24, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Monday, December 26, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing 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
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

wing:
0 seconds rest between set
st between sets.
between sets.
by at least 2.5% for follo

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

Tuesday, December 27, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x4-6 115 x4-6 115 x4-6
Deadlift Warm Up 140 x3-6 140 x3-6
No Accessory Lifts

Thursday, December 29, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x4-6 72.5 x4-6 72.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Saturday, December 31, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 117.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, January 1, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Tuesday, January 3, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 117.5 x3 120 x3 122.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, January 4, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x3 72.5 x3 77.5 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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, January 6, 23
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 122.5 x3 125 x1-2
Deadlift Warm Up 147.5 x3 152.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, January 7, 23
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 77.5 x2-4 80 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Lat Pulldown 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

Tuesday, January 10, 23

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 130 x1-4
Deadlift Warm Up 107.5 x4 112.5 x4 115 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, January 12, 23

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing 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

Saturday, January 14, 23

Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 155 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 85 350 265
Squat 132.5 550 417.5
Deadlift 160 620 460