Filetype Excel XLSX | Posted on 15 Aug 2022 | 3 years ago
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249x Filetype XLSX File size 0.02 MB Source: www.canditotraininghq.com
Sheet 1: Inputs
| Candito 6 Week Strength Program | |||||||||
| Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable. | |||||||||
| What date do you want to start the Program? | |||||||||
| Date | Monday, November 18, y | ||||||||
| Do you track your weights in kilograms or pounds? | |||||||||
| Weights in | lb | ||||||||
| What are your 1RM's for the following lifts? | |||||||||
| Bench Press | 320 | lb | |||||||
| Squat | 550 | lb | |||||||
| Deadlift | 600 | 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%. | |||||||||
| Week 1 - Muscular Conditioning (W/ Moderate Difficulty) | |||||||||
| Monday, November 18, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Squat | Warm Up | 440 | x6 | 440 | x6 | 440 | x6 | 440 | x6 |
| Deadlift | Warm Up | 480 | x6 | 480 | x6 | ||||
| Optional Exercise 1 | Warm Up | ||||||||
| Optional Exercise 2 | Warm Up | ||||||||
| Tuesday, November 19, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 160 | x10 | 215 | x10 | 240 | x8 | 250 | x6 |
| Dumbbell Row | Warm Up | x10 | x10 | x8 | x6 | ||||
| Standing Dumbbell OHP | Warm Up | x12 | x12 | x10 | x8 | ||||
| Weighted Pull-up | Warm Up | x12 | x12 | x10 | x8 | ||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Thursday, November 21, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 160 | x10 | 215 | x10 | 240 | x8 | 250 | x6 |
| Dumbbell Row | Warm Up | x10 | x10 | x8 | x6 | ||||
| Standing Dumbbell OHP | Warm Up | x12 | x12 | x10 | x8 | ||||
| Weighted Pull-up | Warm Up | x12 | x12 | x10 | x8 | ||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Friday, November 22, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Squat | Warm Up | 385 | x8 | 385 | x8 | 385 | x8 | 385 | x8 |
| Deadlift | Warm Up | 420 | x8 | 420 | x8 | ||||
| Optional Exercise 1 | Warm Up | ||||||||
| Optional Exercise 2 | Warm Up | ||||||||
| Saturday, November 23, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 255 | xMR | ||||||
| Dumbbell Row | Warm Up | x10 | x10 | x8 | x6 | ||||
| Standing Dumbbell OHP | Warm Up | x12 | x12 | x10 | x8 | ||||
| Weighted Pull-up | Warm Up | x12 | x12 | x10 | x8 | ||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty) | |||||||||
| Monday, November 25, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Squat | Warm Up | 440 | xMR10 | ||||||
| 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 | Warm Up | x8 | x8 | x8 | |||||
| Optional Exercise 1 | Warm Up | ||||||||
| Optional Exercise 2 | Warm Up | ||||||||
| Tuesday, November 26, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 230 | x10 | 250 | x8 | 260 | x6-8 | ||
| Dumbbell Row | Warm Up | x10 | x8 | x8 | |||||
| Standing Dumbbell OHP | Warm Up | x10 | x8 | x6 | |||||
| Weighted Pull-up | Warm Up | x10 | x8 | x6 | |||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Thursday, November 28, y | |||||||||
| 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 following: | |||||||||
| If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets. | |||||||||
| If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets. | |||||||||
| If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets. | |||||||||
| If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following weeks. | |||||||||
| Deadlift Variation | Warm Up | x8 | x8 | x8 | |||||
| Optional Exercise 1 | Warm Up | ||||||||
| Optional Exercise 2 | Warm Up | ||||||||
| Friday, November 29, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 230 | x10 | 250 | x8 | 260 | x6-8 | ||
| Dumbbell Row | Warm Up | x10 | x8 | x8 | |||||
| Standing Dumbbell OHP | Warm Up | x10 | x8 | x6 | |||||
| Weighted Pull-up | Warm Up | x10 | x8 | x6 | |||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Sunday, December 1, y | |||||||||
| Set 1 | Set 2 | Set 3 | Set 4 | ||||||
| Bench Press | Warm Up | 250 | xMR | ||||||
| Dumbbell Row | Warm Up | x10 | x8 | x8 | |||||
| Standing Dumbbell OHP | Warm Up | x10 | x8 | x6 | |||||
| Weighted Pull-up | Warm Up | x10 | x8 | x6 | |||||
| Optional Exercise 1 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
| Optional Exercise 2 | Warm Up | x8-12 | x8-12 | x8-12 | x8-12 | ||||
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