Candito Linear Strength/Control

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.

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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

High Bar Squat (Barbell)

Deadlift (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Squat (Paused)

Deadlift (Paused)

Hamstring Curl

Front Squat (Barbell)

Spoto Press

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Hammer Curl (Dumbbell)

Dip (Weighted)

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