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Candito hypertrophy 4 day linear
by Liam E.
38 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 21, 2024 06:52
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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
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
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
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
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
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
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
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
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
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
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
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
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