Candito 6 Week Program 1p4j57
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Candito 6 Week Strength Program Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable What date do you want to start the Program? Date
Monday, May 27, 2013
Do you track your weights in kilograms or pounds? Weights in
lb
What are your 1RM's for the following lifts? Bench Press
335
lb
Squat
535
lb
Deadlift
570
lb
Choose Your Preferred Accessory Exercises Upper Back Shoulders Biceps
Dumbbell Row Standing Dumbbell OHP Dumbbell Curl
Week 1 - Muscular Conditioning Monday, May 27, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
430 x6
430 x6
Deadlift
Warm Up
455 x6
455 x6
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 4
430 x6
430 x6
Tuesday, May 28, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
170 x10
225 x10
250 x8
260 x6
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, May 30, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
170 x10
225 x10
250 x8
260 x6
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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
Saturday, June 01, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
270 xMax Reps
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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 - Hypertrophy Emphasis Monday, June 03, 2013 Set 1 Squat
Warm Up
Stiff Legged Deadlift
Warm Up
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 2
Set 3
Set 4
430 xMax Reps(No More Than 10) x8
x8
x8
Tuesday, June 04, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
245 x10
260 x8
275 x6-8
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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, June 06, 2013 Set 1 Squat
Warm Up
Stiff Legged Deadlift
Warm Up
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 2
Set 3
Set 4
435 xMax Reps(No More Than 10) x8
x8
x8
Friday, June 07, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
245 x10
260 x8
275 x6-8
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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, June 09, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
265 xMax Reps
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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 Tuesday, June 11, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
460 x4-6
460 x4-6
Deadlift
Warm Up
500 x3-6
500 x3-6
Set 4
460 x4-6
No Accessory Lifts Wednesday, June 12, 2013 Set 1
Set 2
285 x4-6
Set 3
285 x4-6
Set 4
Bench Press
Warm Up
285 x4-6
Dumbbell Row
Warm Up
x6
x6
x6
Standing Dumbbell OHP
Warm Up
x6
x6
x6
Dumbbell Curl
Warm Up
x6
x6
x6
No Optional Exercises Saturday, June 15, 2013 Set 1
Set 2 290 x4-6
Set 4
Bench Press
Warm Up
Dumbbell Row
Warm Up
x6
x6
x6
Standing Dumbbell OHP
Warm Up
x6
x6
x6
Dumbbell Curl
Warm Up
x6
x6
x6
No Optional Exercises
290 x4-6
Set 3 290 x4-6
Week 4 - Heavy Weight Acclimation Monday, June 17, 2013 Set 1
Set 2
Squat
Warm Up
485 x3
510 x1-2
Deadlift
Warm Up
520 x3
540 x1-2
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 3
Set 4
Set 3
Set 4
Tuesday, June 18, 2013 Set 1
Set 2
Bench Press
Warm Up
295 x3
300 x2-4
320 x1-2
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, June 20, 2013 Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
320 x4
320 x4
375 x2
400 x1
Deadlift
Warm Up
340 x5
340 x5
400 x3
430 x2
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, June 21, 2013 Set 1
Set 2
295 x3
Set 3
300 x2-4
Set 4
Bench Press
Warm Up
320 x1-2
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, June 24, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
520 x1-4(Max Out Set)
Deadlift
Warm Up
385 x4
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
400 x4
Set 4
415 x2
Tuesday, June 25, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
300 x3
315 x2
325 x1-4
Dumbbell Row
Warm Up
x8
x6
x6
Standing Dumbbell OHP
Warm Up
x8
x6
x6
Dumbbell Curl
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
Thursday, June 27, 2013 Set 1 Deadlift
Warm Up
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
Set 2
Set 3
Set 4
Set 3
Set 4
555 x1-4(Max Out Set)
Friday, June 28, 2013 Set 1
Set 2
Bench Press
Warm Up
300 x3
315 x2
325 x1-4
Dumbbell Row
Warm Up
x8
x6
x6
Standing Dumbbell OHP
Warm Up
x8
x6
x6
Dumbbell Curl
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
For Week 6 You Have 2 Options 1. Find your 1 Rep Max in the 3 lifts, then deload next week before starting new cycle. 2. Skip maxing out, repeat week 1 using the same weights as a deload for this week, use a projected max for next cycle. Enter your new 1RM's below to see your progress! Old 1RM
New 1RM
Increase
Bench Press
335
350
4.48%
Squat
535
550
2.80%
Deadlift
570
590
3.51%
Monday, May 27, 2013
Do you track your weights in kilograms or pounds? Weights in
lb
What are your 1RM's for the following lifts? Bench Press
335
lb
Squat
535
lb
Deadlift
570
lb
Choose Your Preferred Accessory Exercises Upper Back Shoulders Biceps
Dumbbell Row Standing Dumbbell OHP Dumbbell Curl
Week 1 - Muscular Conditioning Monday, May 27, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
430 x6
430 x6
Deadlift
Warm Up
455 x6
455 x6
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 4
430 x6
430 x6
Tuesday, May 28, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
170 x10
225 x10
250 x8
260 x6
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, May 30, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
170 x10
225 x10
250 x8
260 x6
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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
Saturday, June 01, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
270 xMax Reps
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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 - Hypertrophy Emphasis Monday, June 03, 2013 Set 1 Squat
Warm Up
Stiff Legged Deadlift
Warm Up
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 2
Set 3
Set 4
430 xMax Reps(No More Than 10) x8
x8
x8
Tuesday, June 04, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
245 x10
260 x8
275 x6-8
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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, June 06, 2013 Set 1 Squat
Warm Up
Stiff Legged Deadlift
Warm Up
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 2
Set 3
Set 4
435 xMax Reps(No More Than 10) x8
x8
x8
Friday, June 07, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
245 x10
260 x8
275 x6-8
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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, June 09, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
265 xMax Reps
Dumbbell Row
Warm Up
x10
x8
x8
Standing Dumbbell OHP
Warm Up
x10
x8
x6
Dumbbell Curl
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 Tuesday, June 11, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
460 x4-6
460 x4-6
Deadlift
Warm Up
500 x3-6
500 x3-6
Set 4
460 x4-6
No Accessory Lifts Wednesday, June 12, 2013 Set 1
Set 2
285 x4-6
Set 3
285 x4-6
Set 4
Bench Press
Warm Up
285 x4-6
Dumbbell Row
Warm Up
x6
x6
x6
Standing Dumbbell OHP
Warm Up
x6
x6
x6
Dumbbell Curl
Warm Up
x6
x6
x6
No Optional Exercises Saturday, June 15, 2013 Set 1
Set 2 290 x4-6
Set 4
Bench Press
Warm Up
Dumbbell Row
Warm Up
x6
x6
x6
Standing Dumbbell OHP
Warm Up
x6
x6
x6
Dumbbell Curl
Warm Up
x6
x6
x6
No Optional Exercises
290 x4-6
Set 3 290 x4-6
Week 4 - Heavy Weight Acclimation Monday, June 17, 2013 Set 1
Set 2
Squat
Warm Up
485 x3
510 x1-2
Deadlift
Warm Up
520 x3
540 x1-2
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Set 3
Set 4
Set 3
Set 4
Tuesday, June 18, 2013 Set 1
Set 2
Bench Press
Warm Up
295 x3
300 x2-4
320 x1-2
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, June 20, 2013 Set 1
Set 2
Set 3
Set 4
Squat
Warm Up
320 x4
320 x4
375 x2
400 x1
Deadlift
Warm Up
340 x5
340 x5
400 x3
430 x2
Optional Exercise 1
Warm Up
Optional Exercise 2
Warm Up
Friday, June 21, 2013 Set 1
Set 2
295 x3
Set 3
300 x2-4
Set 4
Bench Press
Warm Up
320 x1-2
Dumbbell Row
Warm Up
x10
x10
x8
x6
Standing Dumbbell OHP
Warm Up
x12
x12
x10
x8
Dumbbell Curl
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, June 24, 2013 Set 1
Set 2
Set 3
Squat
Warm Up
520 x1-4(Max Out Set)
Deadlift
Warm Up
385 x4
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
400 x4
Set 4
415 x2
Tuesday, June 25, 2013 Set 1
Set 2
Set 3
Set 4
Bench Press
Warm Up
300 x3
315 x2
325 x1-4
Dumbbell Row
Warm Up
x8
x6
x6
Standing Dumbbell OHP
Warm Up
x8
x6
x6
Dumbbell Curl
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
Thursday, June 27, 2013 Set 1 Deadlift
Warm Up
Optional Lower Body
Warm Up
Optional Lower Body
Warm Up
Set 2
Set 3
Set 4
Set 3
Set 4
555 x1-4(Max Out Set)
Friday, June 28, 2013 Set 1
Set 2
Bench Press
Warm Up
300 x3
315 x2
325 x1-4
Dumbbell Row
Warm Up
x8
x6
x6
Standing Dumbbell OHP
Warm Up
x8
x6
x6
Dumbbell Curl
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
For Week 6 You Have 2 Options 1. Find your 1 Rep Max in the 3 lifts, then deload next week before starting new cycle. 2. Skip maxing out, repeat week 1 using the same weights as a deload for this week, use a projected max for next cycle. Enter your new 1RM's below to see your progress! Old 1RM
New 1RM
Increase
Bench Press
335
350
4.48%
Squat
535
550
2.80%
Deadlift
570
590
3.51%
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