Jonnie Candito Linear Program - Strength/Power Program

Maandag
Set 1 Set 2
Squat Warm up 60 x6 65
Deadlift Warm up 82.5 x6 87.5
Optional Exercise Warm up x8-12
Optional Exercise Warm up x8-12

Dinsdag
Set 1 Set 2
Bench Press Warm up 45 x6 47.5
Upper Back Exercise #1 Options (horizWarm up RPE 7-8 x6 RPE 7-8
Shoulder Exercises Warm up RPE 7-8 x6
Upper Back Exercise #2 Options (vertic
Warm up RPE7-8 x6
Optional Exercise Warm up x8-12
Optional Exercise Warm up x8-12

Donderdag
Set 1 Set 2
Squat Warm up 48 x4 56
Deadlift Warm up 66 x4 77
Optional Exercise Warm up x8-12
Optional Exercise Warm up x8-12

Vrijdag
Set 1 Set 2
Spoto Press Warm up 42 x6 42
Upper Back Exercise #1 Options (horizWarm up (Pause at top of lift) RPE 7 x6 RPE 7
Shoulder Exercises Warm up RPE 7-8 x10
Upper Back Exercise #2 Options (vertic
Warm up RPE 7 x10
Optional Exercise Warm up x8-12
Optional Exercise Warm up x8-12
h/Power Program

Set 2 Set 3 Set 4 Set 5 Set 6

x6 65 x6 x6 x6 x6
x6 RPE 7 RPE 7
x8-12 x8-12
x8-12 x8-12

Set 3 Set 4 Set 5 Set 6

x6 47.5 x6 x6 x6 x6
x6 RPE 7-8 RPE 7 RPE 7
x8-12 x8-12
x6
x8-12 x8-12
x8-12 x8-12

Set 2 Set 3 Set 4 Set 5 Set 6

x4 60 x4 56 x4 x4 x4
x4 82.5 x4 RPE 7 RPE 7
x8-12 x8-12
x8-12 x8-12

Set 3 Set 4 Set 5 Set 6

x6 42 x6 42 x6 42 x6 42 x6
x6 RPE 7 RPE 7 RPE 7 RPE 7
x8-12 x8-12
x6
x8-12 x8-12
x8-12 x8-12
Your one rep maxes in kg:
Squat: 80
Bench: 60
Deadlift: 110

Upper Back Exercise #1 Options (horizontal pulls)

Dumbbell row
Barbell row
Any machine upper back movement
Upper Back Exercise #2 Options (vertical pulls)
Weighted pull­up
Weighted chin­up
Pulldowns

Shoulder Exercises
Seated dumbbell press
Standing dumbbell press
Military press
Seated barbell press
Any machine shoulder movement

Examples of Optional Exercises (not limited to this list)

Upper Body
Rear delt fly
Tricep pushdown
Close grip bench
Extremely strict dumbbell curl
Incline cable fly
Incline dumbbell press
Lateral raises
Face pulls
“Loose form” db bicep curls
Barbell bicep curls
Lower Body
Leg Press
Hamstring curls
Front squats (performed with relatively light weight)
Stiff Legged Deadlift
Single­legged leg press
Overhead squats
 Snatch Grip Deadlift
Calf Raises
Leg Extensions

Weighted Explosive Exercises

1. Barbell Jump squat
2. Box jump
3. Power clean
4. Speed deadlifts (deadlifts with 50­70% of max performe
5. Speed squats
6. Trap bar jump
7. Dumbbell jump squat
8. Dumbbell lunge jump
9. Any machine which allows for an explosive concentric p

Unweighted Explosive Exercises

1. Squat jump (jumping using squat stance width/depth)
2. Box jump
3. Broad jump
4. One legged box jump
5. One legged broad jump
6. Any other jump variation

note ­these jumps are performed for max power, so jump as high/far as possible on each rep rather than just go
h 50­70% of max performed explosively)

r an explosive concentric portion of lift.

quat stance width/depth)

ach rep rather than just going through the motions.