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Candito Linear Program

This document outlines a linear strength program with percentages for heavy and volume days. It provides the lifter's 1RM for bench, squat and deadlift. It then lists the chosen percentages for heavy (0.75) and volume (0.7) days. The program consists of a 4 day split with Monday being heavy lower body, Tuesday heavy upper body, Thursday hypertrophy lower and Friday hypertrophy upper. Each workout includes warm up sets and working sets with prescribed weights and reps.

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Anonymous kJSxzO7hRh
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274 views

Candito Linear Program

This document outlines a linear strength program with percentages for heavy and volume days. It provides the lifter's 1RM for bench, squat and deadlift. It then lists the chosen percentages for heavy (0.75) and volume (0.7) days. The program consists of a 4 day split with Monday being heavy lower body, Tuesday heavy upper body, Thursday hypertrophy lower and Friday hypertrophy upper. Each workout includes warm up sets and working sets with prescribed weights and reps.

Uploaded by

Anonymous kJSxzO7hRh
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Candito Linear Program

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


Bench Press
Squat
Deadlift

210
320
420

Choose your percrentages for the current week


Heavy Day Percentage
0.75
Volume/Control Day Percentage
0.7

Spreadsheet by:
throwaway120839
Adjustments by:
connorskific

Program

0.75
0.775
0.8
0.825
0.85
0.875
0.9
0.925
0.95
0.975
1

0.7
0.725
0.75
0.775
0.8
0.825
0.85
0.875
0.9
0.925
0.95

Monday
Heavy Lower
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
315 x6
x8-12
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Hypertrophy Lower
Back or Front Squat
Deadlift Variation
Hamstring Curl
Calf Raise
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
225 x8
295 x8
x8
x15
x8-12
x8-12

225
295

Friday
Hypertrophy Upper
Chest Press (Flat or Decline)
Incline Chest Press
Upper Back Exercise #1
Upper Back Exercise #2
Shoulder Exercise
Bicep Exercise
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up
Up
Up

Set 2
145 x8
x8
x8
x8
x10
x10
x8-12
x8-12

145

Set 3
x6
x6
x8-12
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x8
x8
x8
x15
x8-12
x8-12

Set 4
225 x8
295 x8
x8
x15
x8-12
x8-12

Set 3
x8
x8
x8
x8
x10
x10
x8-12
x8-12

Set 5
225 x8
295 x6
0 x6
x15

Set 4
145 x8
x8
x8
x8
x10
x10
x8-12
x8-12

145 x8
x8
x8
x8
0 x6
x8-12
x8-12

225 x8
295 x6
0 x6
x15

Monday
Heavy Lower
Squat
Front Squat
Deadlift
SLDL

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
x8-12
315 x6
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
DB Row
DB Press Seated
Pullup & Dip Weighted
DB Curl
JM Press

Set 1

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Control Lower
Pause Squat
Pause Front squat
Pause Deadlift
Deficit Deadlift

Set 1

Set 2
225 x4
295 x8-12
x4
x8-12

225
295

Friday
Control Upper
Spoto Press
Pause DB Row
DB Press Seated
Pullup & Dip Weighted
JM Press
DB Curl

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
145 x4
x4
x10
x10
x8-12
x8-12

145
0

Set 3
x6
x8-12
x6
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x4
x8-12
x4
x8-12

Set 4
225 x4
295 x8-12
x4
x8-12

Set 3
x4
x4
x6
x8-12
x8-12

Set 5
225 x4
295 x6

Set 4
145 x4
x4
0 x6
x8-12
x8-12

Set 6
225 x4
295 x6

Set 5
145 x4
x4
0 x6

225
295

Set 6
145 x4
x4

145

x4
x6

x4
x4

Monday
Heavy Lower
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
315 x6
x8-12
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Power Lower
Weighted Explosive Exercise #1
Weighted Explosive Exercise #2
Optional Explosive Exercise #1
Optional Explosive Exercise #2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
x4
x4
x4
x4

Friday
Control Upper
Spoto Press
Pause Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
145 x4
x4
x10
x10
x8-12
x8-12

145
0

Set 3
x6
x6
x8-12
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x4
x4
x4
x4

Set 4
x4
x4
x4
x4

Set 3
x4
x4
x6
x8-12
x8-12

Set 5
x4
x4
x4
x4

Set 4
145 x4
x4
0 x6
x8-12
x8-12

Set 6
x4
x4
x4
x4

Set 5
145 x4
x4
0 x6

Set 6
145 x4
x4

145

x4
x4

x4
x4

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