Candito Linear Strength/Control

Unlock your strength potential with the Candito Linear Strength/Control program, a comprehensive 18-week journey designed for serious lifters. This 4-day-a-week regimen focuses on building raw power and control through a mix of foundational barbell lifts, including squats, deadlifts, and bench presses, all tailored for optimal muscle engagement. Each workout is strategically crafted to enhance your performance and technique, ensuring you progress steadily while minimizing the risk of injury. Get ready to elevate your training and achieve the results you’ve always wanted!

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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