Candito 9 Week Advanced Squat Program

Candito 9 Week Squat Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is p

Do you track your weights in kilograms or pounds?Weights in lb

What are your 1RM For The Squat?Current Squat Max 560 lbGoal Max 585 lb

Choose Your Preferred Accessory ExercisesPrimary Accessory #1 Pin SquatPrimary Accessory #2 Pause Squat

Additional Information- If you ever fail a required rep, reduce your max by 2.5%. - All standard squat sets are to be done with the exact same style (bar position, belt, stance etc.).- All pin and pause squats are also to be done with the competition squat style.- The pin squats or box squats should be partial squats that are well above parallel.- If doing box squat do not rock back. Keep bar path straight with brief touch and go.- Goal max affects program starting week 4. Reassess prior to first week 4 workout based on first 3 week performance and likihood that the 10 x 3 workout will be achievable.

Candito 9 Week Squat Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is p

Guide To Accessories In 10 Points1. Difficulty for accessories is to dictate loading based on a scale of Low (L), Moderate (M), and High (H). 2. Deadlifts are seen as an accessory here. If you squat wide, pull conventional. If you squat narrow, pull sumo. 3. Isolations are encouraged for the open accessory slots. Examples - Leg extensions, hamstring curls, seated hip abduction, seated hip adduction.4. Movements which are inherently light or less taxing due minimal spinal loading are also useable. Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrusts5. Exercises that are heavy compounds CAN be used, but on one condition. Absolutely no break in between reps to keep tension. Examples - Ultra wide stance squat, good mornings, stiff legged deadlifts 6. If legs are so sore that you feel an injury risk, then you can use core (abs, oblique, lower back) exercises instead for a session. Note - This is only applicable to the high frequency phase and you can only substitute with this 1x a week at most. 7. Rotate accessories whenever you want. Have fun here. Don't even feel pressure going into open accessory slots. 8. All pause squats and pin squats are to be done with competition squat style (belt, sleeves, same bar position, etc). 9. Duration of pause squats is to be kept as minimal as possible after clearly held motionless. No half assing but no showing off either. 10. Pin squats are intended to be partial ROM but still should feel muscular activation. Control eccentric phase. Note - For my squatting style, I set the pins are around belt height when standing straight up.

Week 1 - High Frequency Phase

Day 1 (Mon)Difficulty Weight Sets Reps

Squat 420 3 3Pin Squat H 1 8Accessory M 3 20Accessory M 3 20

Day 2 (Tues)Difficulty Weight Sets Reps

Squat 420 3 3Pause Squat H 1 8Accessory M 3 20Accessory M 3 20

Day 3 (Wed)Difficulty Weight Sets Reps


Day 4 (Thurs)Difficulty Weight Sets Reps


Day 5 (Fri)Difficulty Weight Sets Reps

Squat 420 3 3Pause Squat H 1 3Accessory M 3 20Accessory M 3 20

Checkpoint #1Enter Your Pause Squat Triple: 475Percentage Of Initial Max: 84.82%

Is It Between 80-87.5%?No Change

Input New Training Max =0If Yes If No



Squat Singles 505 3 1Squat 420 Or 450 3 3Deadlift (Optional) L 2 6Front Squat Or High Bar H 1 20Accessory M 3 20


Squat 420 Or 450 3 3Pause Squat M 5 1Good Morning Off Pins H 1 20Accessory M 3 20


Squat 420 Or 450 3 3Pin Squat M 5 1Front Squat Or High Bar H 1 15Accessory M 3 20


Squat 420 Or 450 3 3Pause Squat M 5 1Good Morning H 1 15Accessory M 3 20


Squat 420 Or 450 3 3Pin Squat M 5 1Accessory M 3 20



Squat 505 1 3Deadlift (Optional) L 2 6Accessory #1 M 3 8 - 12Accessory #2 M 3 8 - 12Accessory #3 M 3 20Accessory #4 M 3 20


Squat 450 Or 475 3 3Accessory #1 M 3 8 - 12Accessory #2 M 3 8 - 12Accessory #3 M 3 20Accessory #4 M 3 20







Week 4 - High Volume Reduced Frequency Phase


Squat 470 10 3Pin Squat H 1 20Deadlift (Optional) L 3 3

Day 2 (Sat)Difficulty Weight Sets Reps

Squat 475 Or 485 5 - 10 3Beltless Backoff Squat Sets* 410 5 3Pin Squat H 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.

Week 5 - High Volume Reduced Frequency Phase


Squat 510 Or 525 1 1Squat 470 5 3Squat 455 5 3Pin Squat Add 5 lbs to last week 1 20Deadlift (Optional) L 3 3


Squat 475 To 510 5 3Squat 465 5 3Beltless Squat* 415 5 3Pin Squat Add 5 lbs to last week 1 15

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.

Week 6 - 5 Rep Max Transition


Squat 5 Rep Max 1 5Deadlift (Optional) L 3 8Accessory #1 M 3 20Accessory #2 M 3 20

Checkpoint #2Enter 5 Rep Max: 530

centage Of Initial Goal Max: 90.60%

Is It Between 85-90%?No Change

Input New Goal Max = 606


Squat 440 12 1Accessory #1 M 3 20Accessory #2 M 3 20

If Yes If No

Week 7 - Max Strength Phase


Squat 525 1 3Deadlift (Optional L 2 6Accessory #1 H 1 20Accessory #2 H 1 20




Squat 530 3 1Accessory #1 H 1 20Accessory #2 H 1 20

Week 8 - Max Strength Phase


Squat 530 To 545 1 3Deadlift L 2 4Accessory #1 H 1 20Accessory #2 H 1 20




Squat 535 To 550 3 1Pin Squat M 1 3Accessory #1 H 1 20Accessory #2 H 1 20

Note - Do NOT attempt max weight on the 3 singles if you didn't hit the max weight given on the triple in the first workout.

Week 9 - Max Out Week!




Squat 440 9 1

Day 3 (Fri)Weight Sets Reps

Squat Warm Up MAX! 1 1Look In The Gym Mirror, Reassure Yourself Your New Max Is Real.Leave Gym.

InputsGuide To AccessoriesWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9

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Candito 9 Week Advanced Squat Program