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Candito hypertrophy 4 day linear

by Liam E.
165 athletes joined

Program Description

Candito linear strength hypertrophy ported to booste camp Increase lower body lifts by 10 pounds a week and upper body by 5 pounds a week Eventually you may need to increase weight on a 2 week basis Feel free to message mess with optional’s This is Jonnie Canditos program Original program read for more important info about program and how to modify http://www.canditotraininghq.com/app/download/956915124/Candito+Linear+Program+%282%29.pdf

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2024 02:47
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unlock your muscle-building potential with the Candito Hypertrophy 4-Day Linear program. Over 12 weeks, this structured plan focuses on progressive overload, featuring essential barbell and machine exercises like the Bench Press, Squat, and Romanian Deadlift. Designed for four training days each week, you'll enhance strength and size while targeting all major muscle groups. Get ready to push your limits and transform your physique with a program that delivers results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6 Reps
-
3
Overhead Press (Barbell)
1 Set
6 Reps
-
4
ISO Lateral Pulldown
1 Set
6 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
5 Sets
15 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Barbell)
2 Sets
6 Reps
-
3
Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-