Download Candito 6 week spreadsheet and more Cheat Sheet Physiology in PDF only on Docsity!
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 Monday, November 18, y
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
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 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Monday, November 25, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 440 xMR
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 x Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up
Tuesday, November 26, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 230 x10 250 x8 260 x6- Dumbbell Row Warm Up x10 x8 x Standing Dumbbell OHP Warm Up x10 x8 x Weighted Pull-up Warm Up x10 x8 x Optional Exercise 1 Warm Up x8-12 x8-12 x8- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
Thursday, November 28, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 445 xMR 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 se 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 x Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up
Friday, November 29, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 230 x10 250 x8 260 x6- Dumbbell Row Warm Up x10 x8 x Standing Dumbbell OHP Warm Up x10 x8 x Weighted Pull-up Warm Up x10 x8 x Optional Exercise 1 Warm Up x8-12 x8-12 x8-
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.
Sunday, December 1, y
Week 3 - Linear Max OT Phase
Monday, December 2, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 475 x4-6 475 x4-6 475 x4- Deadlift Warm Up 525 x3-6 525 x3- No Accessory Lifts
Wednesday, December 4, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 270 x4-6 270 x4-6 270 x4- Dumbbell Row Warm Up x6 x6 x Standing Dumbbell OHP Warm Up x6 x6 x Weighted Pull-up Warm Up x6 x6 x No Optional Exercises
Friday, December 6, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 480 x4- Deadlift Variation Warm Up x No Accessory Lifts
Saturday, December 7, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 275 x4-6 275 x4-6 275 x4- Dumbbell Row Warm Up x6 x6 x Standing Dumbbell OHP Warm Up x6 x6 x Weighted Pull-up Warm Up x6 x6 x No Optional Exercises
Week 4 - Heavy Weight Acclimation
Monday, December 9, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 490 x3 495 x3 500 x Deadlift Variation Warm Up x6 x Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up
Tuesday, December 10, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 275 x3 285 x3 290 x Dumbbell Row Warm Up x10 x10 x Standing Dumbbell OHP Warm Up x12 x12 x Weighted Pull-up Warm Up x12 x12 x Optional Exercise 1 Warm Up x8-12 x8-12 x8- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
Thursday, December 12, y Set 1 Set 2 Set 3 Set 4 Squat Warm Up 500 x3 525 x1- Deadlift Warm Up 545 x3 570 x1- Optional Exercise 1 Warm Up Optional Exercise 2 Warm Up
Friday, December 13, y Set 1 Set 2 Set 3 Set 4 Bench Press Warm Up 280 x3 290 x2-4 305 x1- Dumbbell Row Warm Up x10 x10 x Standing Dumbbell OHP Warm Up x12 x12 x Weighted Pull-up Warm Up x12 x12 x Optional Exercise 1 Warm Up x8-12 x8-12 x8- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
- Weighted Pull-up Warm Up x12 x12 x
- Optional Exercise 1 Warm Up x8-12 x8-12 x8-
- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
- x
- x
- x
- x
- x
- x8-
- x8-
- x
- x
- x
- x
- x8-
- x8-
- x
- x
- x
- x
- x8-
- x8-
- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
- Set 1 Set 2 Set 3 Set
- Dumbbell Row Warm Up x10 x8 x Bench Press Warm Up 250 xMR
- Standing Dumbbell OHP Warm Up x10 x8 x
- Weighted Pull-up Warm Up x10 x8 x
- Optional Exercise 1 Warm Up x8-12 x8-12 x8-
- Optional Exercise 2 Warm Up x8-12 x8-12 x8-
- x8-
- x8-
- x8-
- x
- x
- x
- x8-
- x8-
- x
- x
- x
- x8-
- x8-
For Week 6 You Have 3 Options
- Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.
- Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workou
- 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 (^320 350 ) Squat (^550 550 ) Deadlift (^600 620 )
