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 Dumbbell Row

Shoulders Standing Dumbbell OHP

Biceps Dumbbell Curl

Week 1 - Muscular Conditioning

Monday, May 27, 2013

Set 1 Set 2 Set 3 Set 4

Squat Warm Up 430 x6 430 x6 430 x6 430 x6

Deadlift Warm Up 455 x6 455 x6

Optional Exercise 1 Warm Up

Optional Exercise 2 Warm Up

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 1, 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 3, 2013

Set 1 Set 2 Set 3 Set 4

Squat Warm Up 430 xMax Reps(No More Than 10)

Stiff Legged Deadlift Warm Up x8 x8 x8

Optional Exercise 1 Warm Up

Optional Exercise 2 Warm Up

Tuesday, June 4, 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 6, 2013

Set 1 Set 2 Set 3 Set 4

Squat Warm Up 435 xMax Reps(No More Than 10)

Stiff Legged Deadlift Warm Up x8 x8 x8

Optional Exercise 1 Warm Up

Optional Exercise 2 Warm Up

Friday, June 7, 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 9, 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 Set 4

Squat Warm Up 460 x4-6 460 x4-6 460 x4-6

Deadlift Warm Up 500 x3-6 500 x3-6

No Accessory Lifts

Wednesday, June 12, 2013

Set 1 Set 2 Set 3 Set 4

Bench Press Warm Up 285 x4-6 285 x4-6 285 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 Set 3 Set 4

Bench Press Warm Up 290 x4-6 290 x4-6 290 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

Week 4 - Heavy Weight Acclimation

Monday, June 17, 2013

Set 1 Set 2 Set 3 Set 4

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

Tuesday, June 18, 2013

Set 1 Set 2 Set 3 Set 4

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 Set 3 Set 4

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

Week 5 - High Intensity Strength

Monday, June 24, 2013

Set 1 Set 2 Set 3 Set 4

Squat Warm Up 520 x1-4(Max Out Set)

Deadlift Warm Up 385 x4 400 x4 415 x2

Optional Lower Body Warm Up

Optional Lower Body Warm Up

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 Set 2 Set 3 Set 4

Deadlift Warm Up 555 x1-4(Max Out Set)

Optional Lower Body Warm Up

Optional Lower Body Warm Up

Friday, June 28, 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

For Week 6 You Have 2 Options1. 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%

2. Skip maxing out, repeat week 1 using the same weights as a deload for this week, use a projected max for next cycle.