Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable
Do not change the weights or reps for any exercise, but simply enter the actual number of reps you did in the 'actual' colu

What date do you want to start the Program?

Date Monday, November 18, y

lbs or kg? lbs

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

Big Lift Chest Bench Press 205 lbs
Big Lift Legs Squat 300 lbs
Main

Big Lift Back Deadlift 315 lbs

Deadlift Variation Romanian DL 185 lbs
Upper Back Exercise #1 (horizontal pull) Barbell Row 185 lbs
Accessory

Shoulder Exercise Military Press 120 lbs

Upper Back Exercise #2 (vertical pull) Lat Pulldown 140 lbs
Optional Upper #1 (bicep) Barbell Curl 90 lbs
Optional

Optional Upper #2 (tricep/delt) Dip 45 lbs

Optional Lower #1 (thigh/glute) Leg Curl 75 lbs
Optional Lower #2 (calf) Seated Calf Press 100 lbs

Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
eps you did in the 'actual' column

Calculated from Week 4

and Week 5 max rep
results

New RM Change
0 -205
0 -300
0 -315
0 -185
0 -185
0 -120
0 -140
0 -90
0 -45
0 -75
0 -100

Reset
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, November 18, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 240 x6 240 x6 240 x6
Deadlift Warm Up 250 x6 250 x6
Leg Curl Warm Up 55 x8-12 55 x8-12 55 x8-12
Seated Calf Press Warm Up 70 x8-12 70 x8-12 70 x8-12

Tuesday, November 19, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 105 x10 140 x10 155 x8
Barbell Row Warm Up 95 x10 125 x10 140 x8
Military Press Warm Up 60 x12 80 x12 90 x10
Lat Pulldown Warm Up 70 x12 95 x12 105 x10
Barbell Curl Warm Up 65 x8-12 65 x8-12 65 x8-12
Dip Warm Up 30 x8-12 30 x8-12 30 x8-12

Thursday, November 21, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 105 x10 140 x10 155 x8
Barbell Row Warm Up 100 x10 135 x10 150 x8
Military Press Warm Up 65 x12 85 x12 95 x10
Lat Pulldown Warm Up 75 x12 100 x12 110 x10
Barbell Curl Warm Up 70 x8-12 70 x8-12 70 x8-12
Dip Warm Up 35 x8-12 35 x8-12 35 x8-12

Friday, November 22, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 210 x8 210 x8 210 x8
Deadlift Warm Up 220 x8 220 x8
Leg Curl Warm Up 60 x8-12 60 x8-12 60 x8-12
Seated Calf Press Warm Up 75 x8-12 75 x8-12 75 x8-12
 Saturday, November 23, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 165 xMR
Barbell Row Warm Up 105 x10 140 x10 155 x8
Military Press Warm Up 70 x12 95 x12 105 x10
Lat Pulldown Warm Up 80 x12 105 x12 115 x10
Barbell Curl Warm Up 75 x8-12 75 x8-12 75 x8-12
Dip Warm Up 40 x8-12 40 x8-12 40 x8-12
lty)

Set 4
lbs reps actual
240 x6

Set 4
lbs reps actual
160 x6
145 x6
95 x8
110 x8

Set 4
lbs reps actual
160 x6
155 x6
100 x8
115 x8

Set 4
lbs reps actual
210 x8
Set 4
lbs reps actual

160 x6
110 x8
120 x8
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, November 25, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps
Squat Warm Up 240 xMR10
Extra Volume Squats - Add 5 =Inputs!E12 then perform 5 sets x 3 reps each set with 60 seconds rest between
sets.
If you weren't 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.
Romanian DL Warm Up 130 x8 130 x8 130 x8
Leg Curl Warm Up 65 x8-12 65 x8-12 65 x8-12
Seated Calf Press Warm Up 80 x8-12 80 x8-12 80 x8-12

Tuesday, November 26, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps
Bench Press Warm Up 150 x10 160 x8 170 x6-8
Barbell Row Warm Up 135 x10 145 x8 155 x8
Military Press Warm Up 85 x10 95 x8 100 x6
Lat Pulldown Warm Up 100 x10 110 x8 115 x6
Barbell Curl Warm Up 80 x8-12 80 x8-12 80 x8-12
Dip Warm Up 45 x8-12 45 x8-12 45 x8-12

Thursday, November 28, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps
Squat Warm Up 245 xMR10
Back Off Squats - Reduce weight by 10 =Inputs!E12 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 @60 seconds rest
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 < 7 reps, skip back off sets and reduce your 1 rep max by at least 2.5% for following weeks.
Romanian DL Warm Up 135 x8 135 x8 135 x8
Leg Curl Warm Up 70 x8-12 70 x8-12 70 x8-12
Seated Calf Press Warm Up 85 x8-12 85 x8-12 85 x8-12

Friday, November 29, y

 Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps
Bench Press Warm Up 150 x10 160 x8 170 x6-8
Barbell Row Warm Up 135 x10 145 x8 155 x8
Military Press Warm Up 85 x10 95 x8 100 x6
Lat Pulldown Warm Up 100 x10 110 x8 115 x6
Barbell Curl Warm Up 85 x8-12 85 x8-12 85 x8-12
Dip Warm Up 50 x8-12 50 x8-12 50 x8-12

Sunday, December 1, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps
Bench Press Warm Up 160 xMR
Barbell Row Warm Up 135 x10 145 x8 155 x8
Military Press Warm Up 85 x10 95 x8 100 x6
Lat Pulldown Warm Up 100 x10 110 x8 115 x6
Barbell Curl Warm Up 90 x8-12 90 x8-12 90 x8-12
Dip Warm Up 55 x8-12 55 x8-12 55 x8-12
culty)

et 3
actual

nds rest between

2.5% moving

R10 set.

et 3
actual

et 3
actual

ith the following:

seconds rest
rest between sets.
est between sets.
llowing weeks.
et 3
actual

et 3
actual
 Week 3 - Linear Max OT Phase

Monday, December 2, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 255 x4-6 255 x4-6 255 x4-6
Deadlift Warm Up 220 x3-6 220 x3-6
No Accessory Lifts

Wednesday, December 4, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 175 x4-6 175 x4-6 175 x4-6
Barbell Row Warm Up 155 x6 155 x6 155 x6
Military Press Warm Up 100 x6 100 x6 100 x6
Lat Pulldown Warm Up 120 x6 120 x6 120 x6
No Optional Exercises

Friday, December 6, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 260 x4-6
Romanian DL Warm Up 140 x8
No Accessory Lifts

Saturday, December 7, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 180 x4-6 180 x4-6 180 x4-6
Barbell Row Warm Up 160 x6 160 x6 160 x6
Military Press Warm Up 105 x6 105 x6 105 x6
Lat Pulldown Warm Up 125 x6 125 x6 125 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, December 9, y
Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 265 x3 270 x3 275 x3
Romanian DL Warm Up 145 x6 145 x6
Leg Curl Warm Up 75 x8-12 75 x8-12 75 x8-12
Seated Calf Press Warm Up 90 x8-12 90 x8-12 90 x8-12

Tuesday, December 10, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 180 x3 180 x3 185 x3
Barbell Row Warm Up 140 x10 140 x10 150 x8
Military Press Warm Up 90 x12 90 x12 95 x10
Lat Pulldown Warm Up 105 x12 105 x12 110 x10
Barbell Curl Warm Up 95 x8-12 95 x8-12 95 x8-12
Dip Warm Up 60 x8-12 60 x8-12 60 x8-12

Thursday, December 12, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 270 x3 285 x1-2
Deadlift Warm Up 290 x3 300 x1-2
Leg Curl Warm Up 80 x8-12 80 x8-12 80 x8-12
Seated Calf Press Warm Up 95 x8-12 95 x8-12 95 x8-12

Friday, December 13, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 180 x3 185 x2-4 195 x1-2
Barbell Row Warm Up 145 x10 145 x10 150 x8
Military Press Warm Up 95 x12 95 x12 100 x10
Lat Pulldown Warm Up 110 x12 110 x12 115 x10
Barbell Curl Warm Up 100 x8-12 100 x8-12 100 x8-12
Dip Warm Up 65 x8-12 65 x8-12 65 x8-12
Set 4
lbs reps actual

Set 4
lbs reps actual

155 x6
100 x8
120 x8
95 x8-12
60 x8-12

Set 4
lbs reps actual

Set 4
lbs reps actual

155 x6
105 x8
120 x8
x8-12 x8-12
x8-12 x8-12
 Week 5 - High Intensity Strength

Monday, December 16, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Squat Warm Up 295 x1-4
Deadlift Warm Up 215 x4 220 x4 230 x2
Leg Curl Warm Up 85 x8-12 85 x8-12 85 x8-12
Seated Calf Press Warm Up 100 x8-12 100 x8-12 100 x8-12

Wednesday, December 18, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Bench Press Warm Up 200 x1-4
Barbell Row Warm Up 160 x8 165 x6 165 x6
Military Press Warm Up 105 x8 110 x6 110 x6
Lat Pulldown Warm Up 125 x8 125 x6 125 x6
Barbell Curl Warm Up 105 x8-12 105 x8-12 105 x8-12
Dip Warm Up 70 x8-12 70 x8-12 70 x8-12

Friday, December 20, y

Set 1 Set 2 Set 3
lbs reps actual lbs reps actual lbs reps actual
Deadlift Warm Up 305 x1-4
Leg Curl Warm Up 90 x8-12 90 x8-12 90 x8-12
Seated Calf Press Warm Up 105 x8-12 105 x8-12 105 x8-12
 For Week 6 You Have 3 Options
Note: After finishing Week 5 your projected new 1RMs appear on the Inputs page
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.