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Candito Linear Strength/Control

by Els

Program Description

The goal of this program is to provide a very simple layout with linear progression. This means the program will remain the same from week to week, steadily increasing the weight without changing other training variables. This lack of variation can be beneficial—either as a mental break from percentage-based programming or as a novice program designed to take advantage of beginner gains. Google for the full PDF.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2025 05:43
  • Last Edited
    Jul 20, 2025 05:46
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
6 reps
-
3
Military Press (Barbell)
1
6 reps
-
4
Chin-Up (Weighted)
1
6 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
-
2
Deadlift (Paused)
3
4 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Front Squat (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
6
4 reps
-
2
Seated Row (Cable)
6
4 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10 reps
-
4
Lat Pulldown
1
10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Barbell)
2 Sets
6 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Barbell Row
3 Sets
6 Reps
-
3
Military Press (Barbell)
1 Set
6 Reps
-
4
Chin-Up (Weighted)
1 Set
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Paused)
6 Sets
4 Reps
-
2
Deadlift (Paused)
3 Sets
4 Reps
-
3
Hamstring Curl
3 Sets
8-12 Reps
-
4
Front Squat (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Spoto Press
6 Sets
4 Reps
-
2
Seated Row (Cable)
6 Sets
4 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
-
4
Lat Pulldown
1 Set
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Dip (Weighted)
3 Sets
8-12 Reps
-