Candito 6 Week Program - March 2016 - Candito 6 Week...

Candito 6 Week Strength Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl
What date do you want to start the Program?
Date Tuesday, March 1, 16
Do you track your weights in kilograms or pounds?
Weights in lb
What are your 1RM's for the following lifts?
Bench Press 223 lb
Squat 325 lb
Deadlif 430 lb
Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Pull-up
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlif Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.

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Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Tuesday, March 1, 16
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 260 x6 260 x6 260 x6 260
Deadlif Warm Up 345 x6 345 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Wednesday, March 2, 16
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 110 x10 150 x10 165 x8 175
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
Friday, March 4, 16
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 110 x10 150 x10 165 x8 175
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
Saturday, March 5, 16
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 225 x8 225 x8 225 x8 225
Deadlif Warm Up 300 x8 300 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Sunday, March 6, 16
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up