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JC Style Linear Powerlifting

by Dugald S.
39 athletes joined

Program Description

This is a version of Johnny Candito’s Linear Program for Strength/Control I put on here to use myself after Bullmastiff. Check out Candito training at www.canditotrainnghq.com for his actual version. Let me know of any issues. Thanks Mr Candito! Keep going until progress stalls then use another intermediate program. Add warm up sets as necessary.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2024 10:53
  • Last Edited
    Sep 04, 2024 01:19
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
6 reps
RPE 8
5
Lat Pulldown
1
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
70%
2
Deadlift (Paused)
3
4 reps
70%
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
70%
2
Dumbbell Row (Paused)
6
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Cable Lateral Raise
1
10 reps
RPE 8
5
Lat Pulldown
1
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
80%
2
Dumbbell Row
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Cable Lateral Raise
1 Set
6 Reps
@8
5
Lat Pulldown
1 Set
6 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
80%
2
Deadlift (Barbell)
3 Sets
6 Reps
80%
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Paused)
6 Sets
4 Reps
70%
2
Deadlift (Paused)
3 Sets
4 Reps
70%
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
Day 4
1
Spoto Press
4 Sets
6 Reps
70%
2
Dumbbell Row (Paused)
6 Sets
4 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Cable Lateral Raise
1 Set
10 Reps
@8
5
Lat Pulldown
1 Set
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8