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    Candito 6 Week Program

    Uploaded by

    deeeeesti
    This document outlines a 6-week strength training program with the following key details: - It provides sample workouts for weeks 1-5 that include exercises like squats, deadlifts, bench press, rows, and pull-ups. - Each week progresses in difficulty, switching between muscular conditioning, hypertrophy, and heavy weight acclimation. - It tracks lifts in kilograms and provides space to input 1 rep max weights to automatically generate sets and reps. - Optional exercises are included and notes provide details on progression and reducing weights if reps are not met. - Week 6 allows choosing between finding true 1RM, deloading, or starting a new cycle with projected

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    © All Rights Reserved
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    Candito 6 Week Program

    Uploaded by

    deeeeesti
    1K views16 pages
    This document outlines a 6-week strength training program with the following key details: - It provides sample workouts for weeks 1-5 that include exercises like squats, deadlifts, bench press, rows, and pull-ups. - Each week progresses in difficulty, switching between muscular conditioning, hypertrophy, and heavy weight acclimation. - It tracks lifts in kilograms and provides space to input 1 rep max weights to automatically generate sets and reps. - Optional exercises are included and notes provide details on progression and reducing weights if reps are not met. - Week 6 allows choosing between finding true 1RM, deloading, or starting a new cycle with projected

    Original Description:

    Candito 6 Week Program

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    This document outlines a 6-week strength training program with the following key details: - It provides sample workouts for weeks 1-5 that include exercises like squats, deadlifts, bench press, rows, and pull-ups. - Each week progresses in difficulty, switching between muscular conditioning, hypertrophy, and heavy weight acclimation. - It tracks lifts in kilograms and provides space to input 1 rep max weights to automatically generate sets and reps. - Optional exercises are included and notes provide details on progression and reducing weights if reps are not met. - Week 6 allows choosing between finding true 1RM, deloading, or starting a new cycle with projected

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    1K views16 pages

    Candito 6 Week Program

    Uploaded by

    deeeeesti
    This document outlines a 6-week strength training program with the following key details: - It provides sample workouts for weeks 1-5 that include exercises like squats, deadlifts, bench press, rows, and pull-ups. - Each week progresses in difficulty, switching between muscular conditioning, hypertrophy, and heavy weight acclimation. - It tracks lifts in kilograms and provides space to input 1 rep max weights to automatically generate sets and reps. - Optional exercises are included and notes provide details on progression and reducing weights if reps are not met. - Week 6 allows choosing between finding true 1RM, deloading, or starting a new cycle with projected

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 16

    Candito 6 Week Strength Program

    Complete the fields in blue, and excel will automatically formulate your workouts, e
    What date do you want to start the Program?
    Date
    Saturday, March 7, 15
    Do you track your weights in kilograms or pounds?
    Weights in
    kg
    What are your 1RM's for the following lifts?
    Bench Press
    Squat
    Deadlift

    128
    140
    180

    kg
    kg
    kg

    Choose Your Preferred Accessory Exercises


    Upper Back Exercise #1 (horizontal pull)
    Barbell Row
    Shoulder Exercise
    Military Press
    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

    DL.

    Week 1 - Muscular Conditioning (W/ Moderate Difficulty)


    Saturday, March 7, 15
    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    112.5 x6
    145 x6

    Set 2
    112.5 x6
    145 x6

    Set 3
    112.5 x6

    Set 4
    112.5

    Sunday, March 8, 15
    Bench Press
    Barbell Row
    Military Press
    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
    65 x10
    87.5 x10
    95 x8
    100
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    65 x10
    87.5 x10
    95 x8
    100
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Tuesday, March 10, 15


    Bench Press
    Barbell Row
    Military Press
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Wednesday, March 11, 15


    Set 1

    Set 2

    Squat

    Warm Up

    100 x8

    100 x8

    Deadlift

    Warm Up

    125 x8

    125 x8

    Optional Exercise 1

    Warm Up

    Optional Exercise 2

    Warm Up

    Set 3
    100 x8

    Set 4
    100

    Thursday, March 12, 15


    Bench Press
    Barbell Row
    Military Press
    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
    102.5 xMR
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    fficulty)

    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/ Highe


    Saturday, March 14, 15
    Squat

    Warm Up

    Set 1
    Set 2
    112.5 xMR10

    Set 3

    Set 4

    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 betwee
    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
    Optional Exercise 1
    Optional Exercise 2

    Warm Up
    Warm Up
    Warm Up

    x8

    x8

    x8

    Sunday, March 15, 15


    Bench Press
    Barbell Row
    Military Press
    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
    92.5 x10
    100 x8
    105 x6-8
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Tuesday, March 17, 15

    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 secon

    If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest betw

    If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest betwe

    If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at
    Deadlift Variation
    Warm Up
    x8
    x8
    x8
    Optional Exercise 1
    Warm Up
    Optional Exercise 2
    Warm Up
    Wednesday, March 18, 15
    Bench Press
    Barbell Row
    Military Press
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2
    Friday, March 20, 15

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    92.5 x10
    100 x8
    105 x6-8
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Bench Press
    Barbell Row
    Military Press
    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
    100 xMR
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    rtrophy (W/ Higher Difficulty)

    et with 60 seconds rest between sets.

    ed by 2.5% moving forward.

    0 set.

    x8-12
    x8-12

    oceed with the following:

    eps per set, with 60 seconds rest between sets.

    with 60 seconds rest between sets.

    th 60 seconds rest between sets.

    entered 1 rep max by at least 2.5% for following weeks.

    x8-12
    x8-12

    x8-12
    x8-12

    bbgvty
    Saturday, March 21, 15
    Squat
    Deadlift
    No Accessory Lifts

    Set 2
    122.5 x4-6
    157.5 x3-6

    Set 3
    122.5 x4-6

    Set 4

    Warm Up
    Warm Up

    Set 1
    122.5 x4-6
    157.5 x3-6

    Up
    Up
    Up
    Up

    Set 1
    110 x4-6
    x6
    x6
    x6

    Set 2
    110 x4-6
    x6
    x6
    x6

    Set 3
    110 x4-6
    x6
    x6
    x6

    Set 4

    Warm
    Warm
    Warm
    Warm

    Set 1
    125 x4-6
    x8

    Set 2

    Set 3

    Set 4

    Warm Up
    Warm Up

    Set 2
    112.5 x4-6
    x6
    x6
    x6

    Set 3
    112.5 x4-6
    x6
    x6
    x6

    Set 4

    Warm
    Warm
    Warm
    Warm

    Set 1
    112.5 x4-6
    x6
    x6
    x6

    Monday, March 23, 15


    Bench Press
    Barbell Row
    Military Press
    Weighted Pull-up
    No Optional Exercises
    Wednesday, March 25, 15
    Squat
    Deadlift Variation
    No Accessory Lifts
    Thursday, March 26, 15
    Bench Press
    Barbell Row
    Military Press
    Weighted Pull-up
    No Optional Exercises

    Up
    Up
    Up
    Up

    Week 4 - Heavy Weight Acclimation


    Saturday, March 28, 15
    Squat
    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    122.5 x3
    x6

    Set 2
    125 x3
    x6

    Set 3
    127.5 x3

    Set 4

    Sunday, March 29, 15


    Bench Press
    Barbell Row
    Military Press
    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
    107.5 x3
    110 x3
    115 x3
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Tuesday, March 31, 15


    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    127.5 x3
    165 x3

    Set 2
    132.5 x1-2
    170 x1-2

    Set 3

    Set 4

    Wednesday, April 1, 15
    Bench Press
    Barbell Row
    Military Press
    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
    112.5 x3
    115 x2-4 122.5 x1-2
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    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


    Saturday, April 4, 15
    Squat
    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    137.5 x1-4
    122.5 x4

    Set 2
    125 x4

    Set 3

    Set 4

    130 x2

    Monday, April 6, 15
    Bench Press
    Barbell Row
    Military Press
    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
    125 x1-4
    x8
    x6
    x6
    x8
    x6
    x6
    x8
    x6
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Wednesday, April 8, 15
    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm Up
    Warm Up
    Warm Up

    Set 1
    175 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 worko
    3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

    Determining Projected M
    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 i
    Enter your new 1RM's below to see your progress!
    Old 1RM New 1RM
    Increase
    Bench Press
    128
    -128
    Squat
    140
    136.25
    -3.75
    Deadlift
    180
    180
    0

    For Week 6 You Have 3 Options

    last week's 1-4 rep set. Start next cycle.


    d week (repeat week 1 but skip last upper workout).
    Then either deload or start new cycle.

    you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

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