Scribd
Upload
2K views16 pages

Jonnie Candito 6 Week Strength Program

This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

Uploaded by

tim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
2K views16 pages

Jonnie Candito 6 Week Strength Program

This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

Uploaded by

tim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 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
Monday, November 18, 13
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

320
550
600

lb
lb
lb

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

DL.

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
440 x6
480 x6

Set 2
440 x6
480 x6

Set 3
440 x6

Set 4
440

###
Bench Press
Dumbbell Row
Standing Dumbbell 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
160 x10
215 x10
240 x8
250
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
160 x10
215 x10
240 x8
250
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Friday, November 22, 13
Set 1

Set 2

Squat

Warm Up

385 x8

385 x8

Deadlift

Warm Up

420 x8

420 x8

Optional Exercise 1

Warm Up

Optional Exercise 2

Warm Up

Set 3
385 x8

Set 4
385

###
Bench Press
Dumbbell Row
Standing Dumbbell 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
255 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/ Higher Difficulty)


###
Squat

Warm Up

Set 1
Set 2
440 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
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
Optional Exercise 1
Optional Exercise 2

Warm Up
Warm Up
Warm Up

x8

x8

x8

###
Bench Press
Dumbbell Row
Standing Dumbbell 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
230 x10
250 x8
260 x6-8
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
445 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the follow
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest b
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by
Deadlift Variation
Warm Up
x8
x8
x8
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, November 29, 13
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
Optional Exercise 1
Optional Exercise 2
Sunday, December 1, 13

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 1
Set 2
Set 3
Set 4
230 x10
250 x8
260 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
Dumbbell Row
Standing Dumbbell 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
250 xMR
x10
x8
x8
x10
x8
x6
x10
x8
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

her Difficulty)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

oceed with the follow

eps per set, with 60 s

with 60 seconds rest

th 60 seconds rest b

entered 1 rep max by

x8-12
x8-12

x8-12
x8-12

Week 3 - Linear Max OT Phase


Monday, December 2, 13
Squat
Deadlift
No Accessory Lifts

Set 1
475 x4-6
525 x3-6

Set 2
475 x4-6
525 x3-6

Set 3
475 x4-6

Set 4

Warm Up
Warm Up

Up
Up
Up
Up

Set 2
270 x4-6
x6
x6
x6

Set 3
270 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

Set 1
270 x4-6
x6
x6
x6

Set 2

Set 3

Set 4

Warm Up
Warm Up

Set 1
480 x4-6
x8

Set 1
275 x4-6
x6
x6
x6

Set 2
275 x4-6
x6
x6
x6

Set 3
275 x4-6
x6
x6
x6

Set 4

Warm
Warm
Warm
Warm

###
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises
Friday, December 6, 13
Squat
Deadlift Variation
No Accessory Lifts
###
Bench Press
Dumbbell Row
Standing Dumbbell OHP
Weighted Pull-up
No Optional Exercises

Up
Up
Up
Up

Week 4 - Heavy Weight Acclimation


Monday, December 9, 13
Squat
Deadlift Variation
Optional Exercise 1
Optional Exercise 2

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
490 x3
x6

Set 2
495 x3
x6

Set 3
500 x3

Set 4

###
Bench Press
Dumbbell Row
Standing Dumbbell 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
275 x3
285 x3
290 x3
x10
x10
x8
x12
x12
x10
x12
x12
x10
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

###
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
500 x3
545 x3

Set 2
525 x1-2
570 x1-2

Set 3

Set 4

Friday, December 13, 13


Bench Press
Dumbbell Row
Standing Dumbbell 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
280 x3
290 x2-4
305 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


###
Squat
Deadlift
Optional Lower Body
Optional Lower Body

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 1
535 x1-4
405 x4

Set 2
420 x4

Set 3

Set 4

435 x2

###
Bench Press
Dumbbell Row
Standing Dumbbell 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
310 x1-4
x8
x6
x6
x8
x6
x6
x8
x6
x6
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12

Friday, December 20, 13


Deadlift
Optional Lower Body
Optional Lower Body

Warm Up
Warm Up
Warm Up

Set 1
585 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
2. Use projected max for next cycle, but take a deload week (repeat week 1 but ski
3. Take this 6th week to actually find your 1 rep max. Then either deload
Determining Projected M
Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if
Enter your new 1RM's below to see your progress!
Old 1RM New 1RM
Increase
Bench Press
320
350
30
Squat
550
550
0
Deadlift
600
620
20

ons

You might also like