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Candito Linear Strength Hypertrophy

by Samo Major
1 athletes joined

Program Description

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.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 11:16
  • Last Edited
    Mar 15, 2026 02:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
10.9%
Hamstrings
10.2%
Glutes
8.7%
Chest
8%
Front Delts
8%
Lats
6.8%
Middle Delts
6.6%
Calves
6.6%
Triceps
5.7%
Biceps
5.4%
Rear Delts
4.5%
Adductors
3.5%
Abs
1.7%
Lower Back
1.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Dumbbell Row
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Machine)
4 Sets
15 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
5 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
6 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
12 Reps
@7.5