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    Jonnie Candito 6 Week Strength Program

    Uploaded by

    tim
    This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Jonnie Candito 6 Week Strength Program

    Uploaded by

    tim
    812 views16 pages
    This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

    Original Description:

    Spreadsheet with input variables to increase strength in bench, squat, and deadlift.

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    © © All Rights Reserved

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    This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    812 views16 pages

    Jonnie Candito 6 Week Strength Program

    Uploaded by

    tim
    This document outlines a 6-week strength training program that provides workouts customized based on the user's input of their 1 repetition maximum (1RM) lifts for bench press, squat, and deadlift. The program consists of weekly undulating periods that progress from muscular conditioning to linear and heavy weight phases. Each week specifies the exercises, sets, reps, and other details of the workouts for that week. It also provides options for continuing the program into a 7th week and calculating projected 1RM increases from the previous phase.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 16

    Candito 6 Week Strength Program

    Complete the fields in blue, and excel will automatically formulate your workouts, e
    What date do you want to start the Program?
    Date
    Monday, November 18, 13
    Do you track your weights in kilograms or pounds?
    Weights in
    lb
    What are your 1RM's for the following lifts?
    Bench Press
    Squat
    Deadlift

    320
    550
    600

    lb
    lb
    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.
    Deadlift 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%.

    gth Program

    DL.

    Week 1 - Muscular Conditioning (W/ Moderate Difficulty)


    ###
    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    440 x6
    480 x6

    Set 2
    440 x6
    480 x6

    Set 3
    440 x6

    Set 4
    440

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    160 x10
    215 x10
    240 x8
    250
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    160 x10
    215 x10
    240 x8
    250
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2
    Friday, November 22, 13
    Set 1

    Set 2

    Squat

    Warm Up

    385 x8

    385 x8

    Deadlift

    Warm Up

    420 x8

    420 x8

    Optional Exercise 1

    Warm Up

    Optional Exercise 2

    Warm Up

    Set 3
    385 x8

    Set 4
    385

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    255 xMR
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    fficulty)

    x6

    x6
    x6
    x8
    x8
    x8-12
    x8-12

    x6
    x6
    x8
    x8
    x8-12
    x8-12

    x8

    x6
    x8
    x8
    x8-12
    x8-12

    Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)


    ###
    Squat

    Warm Up

    Set 1
    Set 2
    440 xMR10

    Set 3

    Set 4

    Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest
    between sets.
    Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
    forward.
    Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Warm Up
    Warm Up
    Warm Up

    x8

    x8

    x8

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    230 x10
    250 x8
    260 x6-8
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    ###
    Set 1
    Set 2
    Set 3
    Set 4
    Squat
    Warm Up
    445 xMR10
    Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the follow
    If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
    If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest
    If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest b
    If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by
    Deadlift Variation
    Warm Up
    x8
    x8
    x8
    Optional Exercise 1
    Warm Up
    Optional Exercise 2
    Warm Up
    Friday, November 29, 13
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2
    Sunday, December 1, 13

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    230 x10
    250 x8
    260 x6-8
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    250 xMR
    x10
    x8
    x8
    x10
    x8
    x6
    x10
    x8
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    her Difficulty)

    et with 60 seconds rest

    ed by 2.5% moving

    0 set.

    x8-12
    x8-12

    oceed with the follow

    eps per set, with 60 s

    with 60 seconds rest

    th 60 seconds rest b

    entered 1 rep max by

    x8-12
    x8-12

    x8-12
    x8-12

    Week 3 - Linear Max OT Phase


    Monday, December 2, 13
    Squat
    Deadlift
    No Accessory Lifts

    Set 1
    475 x4-6
    525 x3-6

    Set 2
    475 x4-6
    525 x3-6

    Set 3
    475 x4-6

    Set 4

    Warm Up
    Warm Up

    Up
    Up
    Up
    Up

    Set 2
    270 x4-6
    x6
    x6
    x6

    Set 3
    270 x4-6
    x6
    x6
    x6

    Set 4

    Warm
    Warm
    Warm
    Warm

    Set 1
    270 x4-6
    x6
    x6
    x6

    Set 2

    Set 3

    Set 4

    Warm Up
    Warm Up

    Set 1
    480 x4-6
    x8

    Set 1
    275 x4-6
    x6
    x6
    x6

    Set 2
    275 x4-6
    x6
    x6
    x6

    Set 3
    275 x4-6
    x6
    x6
    x6

    Set 4

    Warm
    Warm
    Warm
    Warm

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    No Optional Exercises
    Friday, December 6, 13
    Squat
    Deadlift Variation
    No Accessory Lifts
    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    No Optional Exercises

    Up
    Up
    Up
    Up

    Week 4 - Heavy Weight Acclimation


    Monday, December 9, 13
    Squat
    Deadlift Variation
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    490 x3
    x6

    Set 2
    495 x3
    x6

    Set 3
    500 x3

    Set 4

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    275 x3
    285 x3
    290 x3
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    ###
    Squat
    Deadlift
    Optional Exercise 1
    Optional Exercise 2

    Set 1
    500 x3
    545 x3

    Set 2
    525 x1-2
    570 x1-2

    Set 3

    Set 4

    Friday, December 13, 13


    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    280 x3
    290 x2-4
    305 x1-2
    x10
    x10
    x8
    x12
    x12
    x10
    x12
    x12
    x10
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    x6
    x8
    x8
    x8-12
    x8-12

    x6
    x8
    x8
    x8-12
    x8-12

    Week 5 - High Intensity Strength


    ###
    Squat
    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up

    Set 1
    535 x1-4
    405 x4

    Set 2
    420 x4

    Set 3

    Set 4

    435 x2

    ###
    Bench Press
    Dumbbell Row
    Standing Dumbbell OHP
    Weighted Pull-up
    Optional Exercise 1
    Optional Exercise 2

    Warm
    Warm
    Warm
    Warm
    Warm
    Warm

    Up
    Up
    Up
    Up
    Up
    Up

    Set 1
    Set 2
    Set 3
    Set 4
    310 x1-4
    x8
    x6
    x6
    x8
    x6
    x6
    x8
    x6
    x6
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12
    x8-12

    Friday, December 20, 13


    Deadlift
    Optional Lower Body
    Optional Lower Body

    Warm Up
    Warm Up
    Warm Up

    Set 1
    585 x1-4

    Set 2

    Set 3

    Set 4

    For Week 6 You Have 3 Options


    1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start
    2. Use projected max for next cycle, but take a deload week (repeat week 1 but ski
    3. Take this 6th week to actually find your 1 rep max. Then either deload
    Determining Projected M
    Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if
    Enter your new 1RM's below to see your progress!
    Old 1RM New 1RM
    Increase
    Bench Press
    320
    350
    30
    Squat
    550
    550
    0
    Deadlift
    600
    620
    20

    ons

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