Candito 6 Week Strength Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is
What date do you want to start the Program?
Date
22/09/2022
Do you track your weights in kilograms or pounds?
Weights in
kg
What are your 1RM's for the following lifts?
Bench Press
80
kg
Squat
110
kg
Deadlift
160
kg
Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull)
Shoulder Exercise
Upper Back Exercise #2 (vertical pull)
Dumbbell Row
Seated Dumbbell OHP
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)
22/09/2022
Set 1
Set 2
Set 3
Squat
Warm Up
87.5 x6
87.5 x6
Deadlift
Warm Up
127.5 x6
127.5 x6
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 4
87.5 x6
87.5 x6
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
40 x10
55 x10
60 x8
62.5 x6
Dumbbell 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
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
40 x10
55 x10
60 x8
62.5 x6
Dumbbell 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
#VALUE!
Set 1
Set 2
Set 3
Squat
Warm Up
75 x8
75 x8
Deadlift
Warm Up
110 x8
110 x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 4
75 x8
75 x8
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
65 xMR
Dumbbell 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)
#VALUE!
Set 1
Squat
Warm Up
Set 2
Set 3
Set 4
87.5 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 se
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% m
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
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
x8
x8
x8
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
57.5 x10
62.5 x8
67.5 x6-8
Dumbbell 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
Optional Exercise 2
Warm Up
x8-12
x8-12
x8-12
#VALUE!
Set 1
Squat
Warm Up
Set 2
Set 3
Set 4
90 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the followin
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 sec
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest be
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest bet
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by a
Deadlift Variation
Warm Up
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
x8
x8
x8
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
57.5 x10
62.5 x8
67.5 x6-8
Dumbbell 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
Optional Exercise 2
Warm Up
x8-12
x8-12
x8-12
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
62.5 xMR
Dumbbell 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
Optional Exercise 2
Warm Up
x8-12
x8-12
x8-12
)
econds rest
moving forward
x8-12
x8-12
ng:
conds rest bet
etween sets.
tween sets.
at least 2.5% f
x8-12
x8-12
x8-12
x8-12
Week 3 - Linear Max OT Phase
#VALUE!
Set 1
Set 2
Set 3
Squat
Warm Up
95 x4-6
95 x4-6
Deadlift
Warm Up
140 x3-6
140 x3-6
Set 4
95 x4-6
No Accessory Lifts
#VALUE!
Set 1
Set 2
67.5 x4-6
Set 3
67.5 x4-6
Set 4
Bench Press
Warm Up
67.5 x4-6
Dumbbell Row
Warm Up
x6
x6
x6
Seated Dumbbell OHP
Warm Up
x6
x6
x6
Lat Pulldown
Warm Up
x6
x6
x6
No Optional Exercises
#VALUE!
Set 1
Squat
Warm Up
Deadlift Variation
Warm Up
Set 2
Set 3
Set 4
Set 2
Set 3
Set 4
97.5 x4-6
x8
No Accessory Lifts
#VALUE!
Set 1
Bench Press
Warm Up
70 x4-6
70 x4-6
70 x4-6
Dumbbell 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
#VALUE!
Set 1
Set 2
Set 3
Squat
Warm Up
97.5 x3
100 x3
Deadlift Variation
Warm Up
x6
x6
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 4
102.5 x3
#VALUE!
Set 1
Set 2
65 x3
Set 3
67.5 x3
Set 4
Bench Press
Warm Up
72.5 x3
Dumbbell 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
#VALUE!
Set 1
Set 2
Squat
Warm Up
102.5 x3
105 x1-2
Deadlift
Warm Up
147.5 x3
152.5 x1-2
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 3
Set 4
Set 3
Set 4
#VALUE!
Set 1
Set 2
Bench Press
Warm Up
70 x3
72.5 x2-4
75 x1-2
Dumbbell 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
#VALUE!
Set 1
Set 2
Squat
Warm Up
107.5 x1-4
Deadlift
Warm Up
107.5 x4
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
Set 3
112.5 x4
Set 4
115 x2
#VALUE!
Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
77.5 x1-4
Dumbbell 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
#VALUE!
Set 1
Deadlift
Warm Up
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
155 x1-4
Set 2
Set 3
Set 4
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
3. Take this 6th week to actually find your 1 rep max. Then either deload or start ne
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
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Bench Press
Increase
80
350
270.
Squat
110
550
440.
Deadlift
160
620
460.