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    Candito 6 Week Program

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    peterhoang238137
    This document outlines a 6-week strength training program with exercises prescribed for each day. It includes warm-up sets and working sets with rep ranges provided. The user inputs their starting 1RM lifts and chooses accessory exercises. The program progresses from muscular conditioning to higher intensity strength work over the 6 weeks. Options are given for what to do in the final week, such as testing 1RM lifts, taking a deload week, or starting the next cycle using projected 1RM increases calculated from previous weeks' work.

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    © All Rights Reserved
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    Candito 6 Week Program

    Uploaded by

    peterhoang238137
    332 views11 pages
    This document outlines a 6-week strength training program with exercises prescribed for each day. It includes warm-up sets and working sets with rep ranges provided. The user inputs their starting 1RM lifts and chooses accessory exercises. The program progresses from muscular conditioning to higher intensity strength work over the 6 weeks. Options are given for what to do in the final week, such as testing 1RM lifts, taking a deload week, or starting the next cycle using projected 1RM increases calculated from previous weeks' work.

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    This document outlines a 6-week strength training program with exercises prescribed for each day. It includes warm-up sets and working sets with rep ranges provided. The user inputs their starting 1RM lifts and chooses accessory exercises. The program progresses from muscular conditioning to higher intensity strength work over the 6 weeks. Options are given for what to do in the final week, such as testing 1RM lifts, taking a deload week, or starting the next cycle using projected 1RM increases calculated from previous weeks' work.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    332 views11 pages

    Candito 6 Week Program

    Uploaded by

    peterhoang238137
    This document outlines a 6-week strength training program with exercises prescribed for each day. It includes warm-up sets and working sets with rep ranges provided. The user inputs their starting 1RM lifts and chooses accessory exercises. The program progresses from muscular conditioning to higher intensity strength work over the 6 weeks. Options are given for what to do in the final week, such as testing 1RM lifts, taking a deload week, or starting the next cycle using projected 1RM increases calculated from previous weeks' work.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    You are on page 1of 11

    Candito 6 Week Program

    Dumbbell Row
    Barbell Row

    What date do you want to start the Program?


    Date
    Monday, May 18, 15
    Do you track your weights in kilograms or pounds?
    Weights in
    lb
    What are your 1RM's for the following lifts?
    Bench Press
    Squat
    Deadlift
    Total

    205
    225
    205
    635

    Choose Your Preferred Accessory Exercises


    Upper Back Exercise #1 (horizontal pull)
    Dumbbell Row
    Shoulder Exercise
    Standing/seated OHP
    Upper Back Exercise #2 (vertical pull)
    Weighted Pull-up
    Leg Exercise #1
    Deficit DL
    Leg Exercise #2
    Lunges
    Optional Exercise #1
    Cable/Inline curls
    Optional Exercise #2
    Weighted Dips
    Optional Exercise #3
    Incline Close Grip Press
    Optional Exercise #4
    Dumbell Incline Press
    Optional Exercise #5
    Cable crossover/Pec Dec
    Additional Information
    If you ever fail a required rep, reduce your max by 2.5%.
    Keep 2-4 Opional Excercises for 1 cycle, then rotate

    lb
    lb
    lb
    lb

    Standing/seated OHP

    Weighted Pull-up Front Squat

    Lateral/ Front Dumbell RaisWeighted Chin-upGHD


    Upright Row
    Lat Pulldown
    Box Jumps
    Rear Delt Fly
    Rack Pulls
    Deficit DL
    Lunges
    Weighted Dips
    Overhead Shrug
    Cable/Inline curls
    Preacher Curls
    Hammer Curls
    Cable crossover/Pec Dec
    Dumbell Incline Press
    Incline Close Grip Press
    Tricep Pushdown

    Week 1 - Muscular Conditioning (W/ Moderate Difficulty)


    ###
    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    180 x6
    165 x6

    Set 2
    180 x6
    165 x6

    Set 3
    180 x6

    Set 4
    180 x6

    ###
    Bench Press
    Warm
    Dumbbell Row
    Warm
    Standing/seated OHP Warm
    Weighted Pull-up
    Warm
    Optional Exercise 1 Warm
    Optional Exercise 2 Warm

    Set 1
    Up 105 x10
    Up
    x10
    Up
    x12
    Up
    x12
    Up
    x8-12
    Up
    x8-12

    Set 2
    Set 3
    Set 4
    140 x10
    155 x8
    160 x6
    x10
    x8
    x6
    x12
    x10
    x8
    x12
    x10
    x8
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Set 1
    105 x10
    x10
    x12
    x12
    x8-12
    x8-12

    Set 2
    Set 3
    Set 4
    140 x10
    155 x8
    160 x6
    x10
    x8
    x6
    x12
    x10
    x8
    x12
    x10
    x8
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Set 1

    Set 2

    ###
    Bench Press
    Warm
    Dumbbell Row
    Warm
    Standing/seated OHP Warm
    Weighted Pull-up
    Warm
    Optional Exercise 1 Warm
    Optional Exercise 2 Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Friday, May 22, 15


    Squat

    Warm Up

    160 x8

    160 x8

    Deadlift

    Warm Up

    145 x8

    145 x8

    Optional Exercise 1

    Warm Up

    Optional Exercise 2

    Warm Up

    Set 3
    160 x8

    Set 4
    160 x8

    ###
    Bench Press
    Warm
    Dumbbell Row
    Warm
    Standing/seated OHP Warm
    Weighted Pull-up
    Warm
    Optional Exercise 1 Warm
    Optional Exercise 2 Warm

    Set 1
    Set 2
    Set 3
    Set 4
    Up 165 xAMRAP
    Up
    x10
    x10
    x8
    x6
    Up
    x12
    x12
    x10
    x8
    Up
    x12
    x12
    x10
    x8
    Up
    x8-12
    x8-12
    x8-12
    x8-12
    Up
    x8-12
    x8-12
    x8-12
    x8-12

    Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)


    ###
    Squat
    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    180 xMR10
    x8

    Set 2

    Set 3

    Set 1
    150 x10
    x10
    x10
    x10
    x8-12
    x8-12

    Set 2
    Set 3
    Set 4
    160 x8
    170 x6-8
    x8
    x8
    x8
    x6
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12

    x8

    Set 4
    x8

    ###
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    ###
    Squat
    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Set 1
    Warm Up
    185 xMR10
    Warm Up
    x8
    Warm Up
    Warm Up

    Set 2

    Set 3
    x8

    Set 4
    x8

    Friday, May 29, 15


    Set 1
    Bench Press

    Warm Up

    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 2

    150 x10
    x10
    x10
    x10
    x8-12
    x8-12

    Set 3

    160 x8
    x8
    x8
    x8
    x8-12
    x8-12

    Set 4

    170 x6-8
    x8
    x6
    x6
    x8-12
    x8-12

    ###
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Set 1
    Set 2
    Set 3
    Set 4
    160 xAMRAP
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Extra
    Volume
    Squats: minimum
    Add 5 lbs.,ofthen
    perform
    5 x 3,
    with
    60 seconds
    rest by
    If unable
    to complete
    8 reps
    on MR10
    set,
    reduce
    max entered
    2.5%
    Still complete 5 x 3 regardless, even if perform less than 8 reps on MR10 set

    Back Off Squats: Reduce weight by 10 lbs. Then proceed with following:
    If 10 reps on MR10 set, perform 10 x 3, with 60 seconds rest
    If 8-9 reps on MR10 set, perform 8 x 3, with 60 seconds rest
    If 7 reps on MR10 set, perorm 5 x 3, with 60 seconds rest
    if <7 reps, skip back off sets and reduce entered 1RM by at least 2.5% for following weeks

    wing weeks

    Week 3 - Linear Max OT Phase


    Monday, June 1, 15
    Squat
    Deadlift
    No Accessory Lifts

    Set 1
    195 x4-6
    180 x3-6

    Set 2
    195 x4-6
    180 x3-6

    Set 3
    195 x4-6

    Set 4

    Warm Up
    Warm Up

    Set 2
    175 x4-6
    x6
    x6
    x6

    Set 3
    175 x4-6
    x6
    x6
    x6

    Set 4

    Warm
    Warm
    Warm
    Warm

    Set 1
    175 x4-6
    x6
    x6
    x6

    Set 2

    Set 3

    Set 4

    Set 2
    180 x4-6
    x6
    x6
    x6

    Set 3
    180 x4-6
    x6
    x6
    x6

    Set 4

    Wednesday, June 3, 15
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    No Optional Exercises

    Up
    Up
    Up
    Up

    Friday, June 5, 15
    Squat
    Deadlift Variation
    No Accessory Lifts

    Set 1
    Warm Up
    200 x4-6
    Warm Up
    x8

    Saturday, June 6, 15
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    No Optional Exercises

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    180 x4-6
    x6
    x6
    x6

    Week 4 - Heavy Weight Acclimation


    Monday, June 8, 15
    Squat
    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    200 x3
    x6

    Set 2
    205 x3
    x6

    Set 3
    210 x3

    Set 4

    Tuesday, June 9, 15
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    175 x3
    180 x3
    185 x3
    x10
    x10
    x8
    x6
    x12
    x12
    x10
    x8
    x12
    x12
    x10
    x8
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Thursday, June 11, 15


    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Set 1
    210 x3
    190 x3

    Set 2
    215 x1-2
    195 x1-2

    Set 3

    Set 4

    Friday, June 12, 15


    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    180 x3
    185 x2-4
    195 x1-2
    x10
    x10
    x8
    x6
    x12
    x12
    x10
    x8
    x12
    x12
    x10
    x8
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Week 5 - High Intensity Strength


    Monday, June 15, 15
    Squat
    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    220 x1-4
    140 x4

    Set 2
    145 x4

    Set 3

    Set 4

    150 x2

    ###
    Bench Press
    Dumbbell Row
    Standing/seated OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    200 x1-4
    x8
    x6
    x6
    x8
    x6
    x6
    x8
    x6
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Friday, June 19, 15


    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm Up
    Warm Up
    Warm Up

    Set 1
    200 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 deload week (repeat week 1 but skip last upper workou
    3. Take this 6th week to actually find your 1RM. Then either deload or start new cycle.
    1RM Warmup: 30-50%, 60%, 70%, 80%, 90%, 102%
    Determining Projected Max:
    Take what you lifted in week 5, multiply by 1.03 if completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.
    Enter your new 1RM's below to see your progress!
    Old 1RM New 1RM
    Increase
    Bench Press
    205
    205
    0
    Squat
    215
    225
    10
    Deadlift
    205
    205
    0

    next cycle.
    p last upper workout).

    and 1.09 if 4 reps.

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