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JC Style Linear Powerlifting
by Dugald S.
28 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
Jun 14, 2024 08:29
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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
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
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 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 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
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 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 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
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 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 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
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 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 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