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Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, ea

What date do you want to start the Program?

Date Monday, January 1, 24

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 105 kg
Squat 130 kg
Deadlift 200 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Machine Row
Shoulder Exercise Lateral Dumbell Raise
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%.
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, January 1, 24
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 105 x6 105 x6 105 x6 105 x6
Deadlift Warm Up 160 x6 160 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, January 2, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x10 70 x10 80 x8 82.5 x6
Machine Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Bicep curls using straps Warm Up x8-12 x8-12 x8-12 x8-12
Tricep push down Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, January 4, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 52.5 x10 70 x10 80 x8 82.5 x6
Machine Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Seated dumbell curls Warm Up x8-12 x8-12 x8-12 x8-12
Tricep extension Warm Up x8-12 x8-12 x8-12 x8-12

Friday, January 5, 24
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 90 x8 90 x8 90 x8 90 x8
Deadlift Warm Up 140 x8 140 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, January 6, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 85 xMR
Machine Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise Warm Up x12 x12 x10 x8
Lat Pulldown Warm Up x12 x12 x10 x8
Incline curls x tricep push down Warm Up x8-12 x8-12 x8-12
Peach curls x t.extension snglar Warm Up x8-12 x8-12 x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, January 8, 24
Set 1 Set 2 Set 3 Set 4
Squat
Extra Volume Squats - Add 5 lbsWarm
or 2.5Up 105kgxMR10
kg if using plates, then perform 5 sets x 3 reps each set with
60 seconds
Note - If yourest
werebetween
not ablesets.
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

Tuesday, January 9, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 82.5 x8 87.5 x6-8
Machine Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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

Thursday, January 11, 24

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
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at leas
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, January 12, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x10 82.5 x8 87.5 x6-8
Machine Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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
 Sunday, January 14, 24
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 xMR
Machine Row Warm Up x10 x8 x8
Lateral Dumbell Raise Warm Up x10 x8 x6
Lat Pulldown Warm Up x10 x8 x6
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 3 - Linear Max OT Phase

Monday, January 15, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 x4-6 112.5 x4-6 112.5 x4-6
Deadlift Warm Up 175 x3-6 175 x3-6
No Accessory Lifts

Wednesday, January 17, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 90 x4-6 90 x4-6 90 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises

Friday, January 19, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, January 20, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6
Machine Row Warm Up x6 x6 x6
Lateral Dumbell Raise Warm Up x6 x6 x6
Lat Pulldown Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, January 22, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 x3 117.5 x3 120 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, January 23, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x3 90 x3 95 x3
Machine Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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

Thursday, January 25, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 120 x3 122.5 x1-2
Deadlift Warm Up 182.5 x3 190 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, January 26, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 x3 95 x2-4 100 x1-2
Machine Row Warm Up x10 x10 x8 x6
Lateral Dumbell Raise 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

Monday, January 29, 24

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x1-4
Deadlift Warm Up 135 x4 140 x4 145 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, January 31, 24

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x1-4
Machine Row Warm Up x8 x6 x6
Lateral Dumbell Raise 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

Friday, February 2, 24
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 195 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 c
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last
3. Take this 6th week to actually find your 1 rep max. Then either deload or st

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

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Bench Press 105 -105
Squat 130 -130
Deadlift 200 -200