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Candito Linear Strength Hypertrophy

by Trevor S.
46 athletes joined

Program Description

The purpose of this program is to increase strength by adding 2.5lbs-5lbs to your main lifts every week and can be run indefinitely. If you miss a lift, go back to last week’s numbers and then try again in the following week. If you miss twice in a row with the previous method, take a deload week for that specific lift and then aim to hit your target the following week.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2024 09:12
  • Last Edited
    Aug 18, 2025 06:53

Summary

Unlock your strength potential with the Candito Linear Strength Hypertrophy program! Over 8 weeks, this structured 4-day plan combines heavy compound lifts and targeted hypertrophy exercises to build muscle and increase strength effectively. Each workout focuses on key movements like bench presses and rows, ensuring you maximize your gains while honing your technique. Perfect for those ready to elevate their training in a full gym setting, this program will push you to new heights in your fitness journey.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
10.9%
Hamstrings
10.2%
Glutes
8.7%
Chest
8%
Front Delts
8%
Lats
6.8%
Middle Delts
6.6%
Calves
6.6%
Triceps
5.7%
Biceps
5.4%
Rear Delts
4.5%
Adductors
3.5%
Abs
1.7%
Lower Back
1.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Dumbbell Row
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Machine)
4 Sets
15 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
5 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
6 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
12 Reps
@7.5