Candito 6 Week

Strength

5 weeks / 4 days per week

beginnerintermediateadvanced

Weekly Setup Week 1 - Muscular Conditioning Week 2 - Hypertrophy Week 3 - Linear Max OT Week 4 - Heavy Weight Acclimation/Explosiveness Week 5 - Intense Strength Training Week 6 - Deload (optional) Note - There is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle.

Week 1

Squat

Supplemental

4 x 6 reps

Deadlift

Supplemental

4 x 70%

4 x 70%

2 x 75%

Bench Press

Supplemental

10 x 50%

10 x 70%

8 x 75%

6 x 80%

Press

Assistance

12 reps

12 reps

10 reps

8 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

10 reps

8 reps

6 reps

Pull-up (Weighted)

Assistance

12 reps

12 reps

10 reps

8 reps

Squat

Supplemental

4 x 8 reps

Deadlift

Supplemental

2 x 5 reps

Bench Press

Supplemental

1 x 20 reps

Press

Assistance

12 reps

12 reps

10 reps

8 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

10 reps

8 reps

6 reps

Pull-up (Weighted)

Assistance

12 reps

12 reps

10 reps

8 reps

Bench Press

Supplemental

10 x 50%

10 x 70%

8 x 75%

6 x 80%

Press

Assistance

12 reps

12 reps

10 reps

8 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

10 reps

8 reps

6 reps

Pull-up (Weighted)

Assistance

12 reps

12 reps

10 reps

8 reps

Week 2

Squat

Supplemental

10 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

Straight Leg Deadlift (Barbell)

Assistance

3 x 8 reps

Bench Press

Supplemental

10 x 75%

8 x 80%

6 x 85%

Press

Assistance

10 reps

8 reps

6 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

8 reps

8 reps

Pull-up (Weighted)

Assistance

10 reps

8 reps

6 reps

8 reps

Squat

Supplemental

10 x 85%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

Straight Leg Deadlift (Barbell)

Assistance

3 x 8 reps

Press

Assistance

10 reps

8 reps

6 reps

Bench Press

Supplemental

1 x 20 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

8 reps

8 reps

Pull-up (Weighted)

Assistance

10 reps

8 reps

6 reps

Press

Assistance

10 reps

8 reps

6 reps

Bench Press

Supplemental

10 x 75%

8 x 80%

6 x 85%

Bent-over Row (Dumbbell)

Assistance

10 reps

8 reps

8 reps

Pull-up (Weighted)

Assistance

10 reps

8 reps

6 reps

Week 3

Squat

Supplemental

3 x 4 reps

Deadlift

Supplemental

2 x 3 reps

Bench Press

Supplemental

3 x 4 reps

Press

Assistance

3 x 6 reps

Bent-over Row (Dumbbell)

Assistance

3 x 6 reps

Pull-up (Weighted)

Assistance

3 x 6 reps

Squat

Supplemental

1 x 4 reps

Straight Leg Deadlift (Barbell)

Assistance

1 x 8 reps

Bench Press

Supplemental

4 x 4 reps

Press

Assistance

3 x 6 reps

Bent-over Row (Dumbbell)

Assistance

3 x 6 reps

Pull-up (Weighted)

Assistance

3 x 6 reps

Week 4

Squat

Supplemental

3 x 85%

3 x 90%

3 x 95%

Straight Leg Deadlift (Barbell)

Assistance

2 x 6 reps

Bench Press

Supplemental

3 x 85%

3 x 85%

3 x 90%

Press

Assistance

12 reps

12 reps

10 reps

8 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

10 reps

8 reps

6 reps

Pull-up (Weighted)

Assistance

12 reps

12 reps

10 reps

8 reps

Squat

Supplemental

3 x 95%

2 x 95%

Deadlift

Supplemental

3 x 95%

2 x 95%

Bench Press

Supplemental

3 x 90%

2 x 90%

1 x 95%

Press

Assistance

12 reps

12 reps

10 reps

8 reps

Bent-over Row (Dumbbell)

Assistance

10 reps

10 reps

8 reps

6 reps

Pull-up (Weighted)

Assistance

12 reps

12 reps

10 reps

8 reps

Week 5

Squat

Supplemental

1 x 4 reps

Deadlift

Supplemental

5 x 5 reps

Bench Press

Supplemental

1 x 4 reps

Press

Assistance

8 reps

6 reps

6 reps

Bent-over Row (Dumbbell)

Assistance

8 reps

6 reps

6 reps

Pull-up (Weighted)

Assistance

8 reps

6 reps

6 reps

Deadlift

Supplemental

1 x 4 reps

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