Candito 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl

What date do you want to start the Program?

Date Monday, March 7, 22

Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press 120 kg
Squat 140 kg
Deadlift 182 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) 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%.
gth Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Monday, March 7, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 x6 112.5 x6 112.5 x6 112.5
Deadlift Warm Up 145 x6 145 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 8, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 90 x8 92.5
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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

Thursday, March 10, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 60 x10 80 x10 90 x8 92.5
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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, March 11, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 100 x8 100 x8 100 x8 100
Deadlift Warm Up 125 x8 125 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, March 12, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 95 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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)

Monday, March 14, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 112.5 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 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

Tuesday, March 15, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x10 92.5 x8 97.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up 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

Thursday, March 17, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 115 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

Friday, March 18, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 87.5 x10 92.5 x8 97.5 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up 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
 Sunday, March 20, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 92.5 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up 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)

set with 60 seconds rest

red by 2.5% moving

10 set.

x8-12
x8-12

owing:
0 seconds rest between set
est between sets.
t between sets.
x by at least 2.5% for follo

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

Monday, March 21, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 122.5 x4-6 122.5 x4-6 122.5 x4-6
Deadlift Warm Up 160 x3-6 160 x3-6
No Accessory Lifts

Wednesday, March 23, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 102.5 x4-6 102.5 x4-6 102.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Friday, March 25, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 125 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Saturday, March 26, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x4-6 105 x4-6 105 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Monday, March 28, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 122.5 x3 125 x3 127.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Tuesday, March 29, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 100 x3 102.5 x3 107.5 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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

Thursday, March 31, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 127.5 x3 132.5 x1-2
Deadlift Warm Up 167.5 x3 172.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Friday, April 1, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 105 x3 107.5 x2-4 115 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up 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

Monday, April 4, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 137.5 x1-4
Deadlift Warm Up 122.5 x4 127.5 x4 132.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Wednesday, April 6, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 117.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Weighted Pull-up 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, April 8, 22
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 177.5 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 workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

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 4 re

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

Old 1RM New 1RM Increase
Bench Press 120 350 230
Squat 140 550 410
Deadlift 182 620 438