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    Candito 6 Week Program

    Uploaded by

    Kostas Tattos
    The document outlines a 6-week strength training program consisting of 3 phases that progressively increases difficulty through weekly undulating periodization. It provides sample workouts for each day of the first two weeks that include exercises like squats, deadlifts, bench press, rows, and accessories along with set and rep schemes. The program automatically calculates workouts based on the user's 1RM inputs for bench, squat and deadlift and allows selection of preferred accessory exercises.

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    Candito 6 Week Program

    Uploaded by

    Kostas Tattos
    849 views9 pages
    The document outlines a 6-week strength training program consisting of 3 phases that progressively increases difficulty through weekly undulating periodization. It provides sample workouts for each day of the first two weeks that include exercises like squats, deadlifts, bench press, rows, and accessories along with set and rep schemes. The program automatically calculates workouts based on the user's 1RM inputs for bench, squat and deadlift and allows selection of preferred accessory exercises.

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    The document outlines a 6-week strength training program consisting of 3 phases that progressively increases difficulty through weekly undulating periodization. It provides sample workouts for each day of the first two weeks that include exercises like squats, deadlifts, bench press, rows, and accessories along with set and rep schemes. The program automatically calculates workouts based on the user's 1RM inputs for bench, squat and deadlift and allows selection of preferred accessory exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    849 views9 pages

    Candito 6 Week Program

    Uploaded by

    Kostas Tattos
    The document outlines a 6-week strength training program consisting of 3 phases that progressively increases difficulty through weekly undulating periodization. It provides sample workouts for each day of the first two weeks that include exercises like squats, deadlifts, bench press, rows, and accessories along with set and rep schemes. The program automatically calculates workouts based on the user's 1RM inputs for bench, squat and deadlift and allows selection of preferred accessory exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 9
    At a glance
    Powered by AI
    The document outlines a 6-week strength training program with different phases and exercises.

    The program is split into weekly phases with workouts consisting of warm-up sets and working sets for various lifts.

    The phases include muscular conditioning, hypertrophy, linear max OT phase, heavy weight acclimation, and high intensity strength.

    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, October 19, 20

    Do you track your weights in kilograms or pounds?


    Weights in kg

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


    Bench Press 90 kg
    Squat 130 kg
    Deadlift 160 kg

    Choose Your Preferred Accessory Exercises


    Upper Back Exercise #1 (horizontal pull) Barbell Row
    Shoulder Exercise Military Press
    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, October 19, 20


    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 105 x6 105 x6 105 x6 105 x6
    Deadlift Warm Up 127.5 x6 127.5 x6
    Optional Exercise 1 Warm Up
    Optional Exercise 2 Warm Up

    Tuesday, October 20, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 45 x10 60 x10 67.5 x8 70 x6
    Barbell Row Warm Up x10 x10 x8 x6
    Military Press 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, October 22, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 45 x10 60 x10 67.5 x8 70 x6
    Barbell Row Warm Up x10 x10 x8 x6
    Military Press 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

    Friday, October 23, 20


    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 90 x8 90 x8 90 x8 90 x8
    Deadlift Warm Up 110 x8 110 x8
    Optional Exercise 1 Warm Up
    Optional Exercise 2 Warm Up

    Saturday, October 24, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 72.5 xMR
    Barbell Row Warm Up x10 x10 x8 x6
    Military Press 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)

    Monday, October 26, 20


    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 105 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, October 27, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 65 x10 70 x8 75 x6-8
    Barbell Row Warm Up x10 x8 x8
    Military Press 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, October 29, 20


    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 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 follow
    Deadlift Variation Warm Up x8 x8 x8
    Optional Exercise 1 Warm Up
    Optional Exercise 2 Warm Up

    Friday, October 30, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 65 x10 70 x8 75 x6-8
    Barbell Row Warm Up x10 x8 x8
    Military Press 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, November 1, 20
    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 70 xMR
    Barbell Row Warm Up x10 x8 x8
    Military Press 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, November 2, 20
    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 140 x3-6 140 x3-6
    No Accessory Lifts

    Wednesday, November 4, 20
    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 77.5 x4-6 77.5 x4-6 77.5 x4-6
    Barbell Row Warm Up x6 x6 x6
    Military Press Warm Up x6 x6 x6
    Lat Pulldown Warm Up x6 x6 x6
    No Optional Exercises

    Friday, November 6, 20
    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 115 x4-6
    Deadlift Variation Warm Up x8
    No Accessory Lifts

    Saturday, November 7, 20
    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 80 x4-6 80 x4-6 80 x4-6
    Barbell Row Warm Up x6 x6 x6
    Military Press Warm Up x6 x6 x6
    Lat Pulldown Warm Up x6 x6 x6
    No Optional Exercises
    Week 4 - Heavy Weight Acclimation

    Monday, November 9, 20
    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, November 10, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 75 x3 75 x3 80 x3
    Barbell Row Warm Up x10 x10 x8 x6
    Military Press 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, November 12, 20


    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 120 x3 122.5 x1-2
    Deadlift Warm Up 147.5 x3 152.5 x1-2
    Optional Exercise 1 Warm Up
    Optional Exercise 2 Warm Up

    Friday, November 13, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 80 x3 80 x2-4 85 x1-2
    Barbell Row Warm Up x10 x10 x8 x6
    Military Press 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, November 16, 20


    Set 1 Set 2 Set 3 Set 4
    Squat Warm Up 127.5 x1-4
    Deadlift Warm Up 107.5 x4 112.5 x4 115 x2
    Optional Lower Body Warm Up
    Optional Lower Body Warm Up

    Wednesday, November 18, 20


    Set 1 Set 2 Set 3 Set 4
    Bench Press Warm Up 87.5 x1-4
    Barbell Row Warm Up x8 x6 x6
    Military Press 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, November 20, 20


    Set 1 Set 2 Set 3 Set 4
    Deadlift Warm Up 155 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 workou
    3. 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 90 350 260
    Squat 130 550 420
    Deadlift 160 620 460

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