Candito Linear Strength Hypertrophy

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.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Dumbbell Row

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Face Pull

Lateral Raise (Dumbbell)

Last 4 exercises can be substituted with your preferred accessory work. 

Incline Bench Press (Dumbbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Lateral Raise (Machine)

Hypertrophy Upper

DL can be a variation of your choice. Front squat and ham curl can be adjusted as well. 

Squat (Barbell)

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Hypertrophy Lower

RDL/hamstring curl can be replaced with any lower body exercise. Add calf movement if needed. 

Heavy Lower

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