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Candito 6 Week Strength Program

Free4.51 (289 reviews)
Break personal records and learn the highly-effective periodization training method.
Program Description

This program is designed for intermediate lifters looking to break personal records through the periodization training method.

Periodization in this program means that every week of the program is structured differently:

  • Week 1: Muscular Conditioning

  • Week 2: Hypertrophy

  • Week 3: Linear Max OT

  • Week 4: Heavy Weight / Explosiveness

  • Week 5: Intense Strength Training

  • Week 6: Deload

It is highly recommend that you read Jonnie Candito's detailed guide on his website (linked below) before starting the program.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Jonnie Canditoverified coach
Intermediate, Advanced
Garage Gym
60 minutes
7 days
6 weeks
What People Are Saying
See All
Dan H. Man, 33
5 weeks complete
No modifications
2 days ago
Manuel K. Man, 23
2 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
lahwan K.
2 weeks complete
No modifications
h
3 days ago
Levi H. Man, 23
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Increased bench and squat
4 days ago
Tristyn C. Man, 24
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
g
4 days ago
Nick S. Man, 37
2 weeks complete
No modifications
5 days ago
Riley A. Man, 33
5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program, improved all my lifts by about 5%. I didn’t change much about the program other than some days I’d use a barbell when the program called for dumbbell exercises. I did the program with a less experienced friend and he has seen massive improvements. Very solid program overall.
6 days ago
Martin Man, 35
2 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
6 days ago
영균 김. Man
3 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
6 days ago
Mike F. Man, 61
2 weeks complete
None modifications
Fighting Age and injuries. Started with marginal light weights and am loving the results. Feeling muscle pump and burn again instead of nagging injuries. Have been working/rehabbing on the injuries also. WIN. WIN
6 days ago
Muscle Conditioning
Mon
Add 2 optional lower body exercises after programmed sets. These should be isolation exercises and can be changed workout to workout.
1. Squat (Barbell)
SetsTargetIntensity
1
6 reps
80% of 1RM
2
6 reps
80% of 1RM
3
6 reps
80% of 1RM
4
6 reps
80% of 1RM
2. Deadlift (Barbell)
SetsTargetIntensity
1
6 reps
80% of 1RM
2
6 reps
80% of 1RM
Tue
Add 2 optional upper body exercises (4 sets x 8-12) after programmed sets. These should be isolation exercises and can be changed workout to workout.
1. Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
67.5% of 1RM
3
8 reps
75% of 1RM
4
6 reps
77.5% of 1RM
2. Bent Over Row (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Bent Over Row (Barbell)
Alternative Exercise 2: Seated Row (Machine)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
8 reps
-
4
6 reps
-
3. Seated Overhead Press (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Standing Shoulder Press (Dumbbell)
Alternative Exercise 2: Overhead Press (Barbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-
4. Pull-Up (Weighted)
Click ••• for alternate accessories
Alternative Exercise 1: Chin-Up (Weighted)
Alternative Exercise 2: Lat Pulldown
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-
Thu
Add 2 optional upper body exercises (4 sets x 8-12) after programmed sets. These should be isolation exercises and can be changed workout to workout.
1. Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
67.5% of 1RM
3
8 reps
75% of 1RM
4
6 reps
77.5% of 1RM
2. Bent Over Row (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Bent Over Row (Barbell)
Alternative Exercise 2: Seated Row (Machine)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
8 reps
-
4
6 reps
-
3. Seated Overhead Press (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Standing Shoulder Press (Dumbbell)
Alternative Exercise 2: Overhead Press (Barbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-
4. Pull-Up (Weighted)
Click ••• for alternate accessories
Alternative Exercise 1: Chin-Up (Weighted)
Alternative Exercise 2: Lat Pulldown
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-
Fri
Add 2 optional lower body exercises after programmed sets. These should be isolation exercises and can be changed workout to workout.
1. Squat (Barbell)
SetsTargetIntensity
1
8 reps
70% of 1RM
2
8 reps
70% of 1RM
3
8 reps
70% of 1RM
4
8 reps
70% of 1RM
2. Deadlift (Barbell)
SetsTargetIntensity
1
6 reps
70% of 1RM
2
6 reps
70% of 1RM
Sat
Add 2 optional upper body exercises (4 sets x 8-12) after programmed sets. These should be isolation exercises and can be changed workout to workout.
1. Bench Press (Barbell)
SetsTargetIntensity
1
AMRAP
-
2. Bent Over Row (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Bent Over Row (Barbell)
Alternative Exercise 2: Seated Row (Machine)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
8 reps
-
4
6 reps
-
3. Seated Overhead Press (Dumbbell)
Click ••• for alternate accessories
Alternative Exercise 1: Standing Shoulder Press (Dumbbell)
Alternative Exercise 2: Overhead Press (Barbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-
4. Pull-Up (Weighted)
Click ••• for alternate accessories
Alternative Exercise 1: Chin-Up (Weighted)
Alternative Exercise 2: Lat Pulldown
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
3
10 reps
-
4
8 reps
-