Candito 6 Week Strength Program

Free4.49 (81 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
Intermediate, Advanced
Garage Gym
60 minutes
7 days
6 weeks
What People Are Saying
Shekhar B. Man, 24
3 weeks complete
No modifications
7 hours ago
Ryan M. Man, 16
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
17 hours ago
도현 김. Man, 17
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Significant modifications
Wonderful
a day ago
marcos E.
3 weeks complete
No modifications
2 days ago
Mustafa S. Man, 16
4 weeks complete
No modifications
2 days ago
Soo N. Man, 28
3 weeks complete
No modifications
2 days ago
Fernando A. Man, 24
1 week complete
No modifications
3 days ago
Dan Man, 31
5 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
3 days ago
Dominik A. Man, 23
2 weeks complete
No modifications
3 days ago
JT Man, 46
3 weeks complete
As expected muscle gains
No modifications
Gains unknown at this tine
3 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
-
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
-