8/19/2019 Candito 6 Week Program (Autosaved)

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Candito 6 Week Strength Program

Complete the felds in blue, and excel will automatically ormulate your workouts, e

What date do you want to start the Program?

Date  Thursday, October 1, 15

Do you track your weights in kilograms or pounds?

Weihts in lb

What are your 1RM's or the ollowing lits?

!ench "ress 1#$ lb

%&uat '($ lb

Deadlit ')5 lb

Choose !our Preerred "ccessory #$ercises

*pper !ack +xercise 1 -hori.ontal pull/ 0achine ow

%houlder +xercise 0ilitary "ress

*pper !ack +xercise ' -2ertical pull/ 3at "ulldown

"dditional %normation

0 4 0ax eps

01$ 4 0ax eps but no more than 1$

Deadlit 6ariation 4 %ti7 3eed D3, %natch 8rip D3, Defcit D3, or "ause D3

9 you e2er ail a re&uired rep, reduce your max by '5:

8/19/2019 Candito 6 Week Program (Autosaved)

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8/19/2019 Candito 6 Week Program (Autosaved)

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Week 1 & Muscular Conditioning W( Moderate Di)culty*

+hursday, -cto.er 1, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p 1;5 x< 1;5 x< 1;5 x< 1;5 x<

Deadlit Warm *p ''$ x< ''$ x<

Optional +xercise 1 Warm *p

Optional +xercise ' Warm *p

0riday, -cto.er , 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p )$ x1$ =5 x1$ 1$5 x; 11$ x<

0achine ow Warm *p x1$ x1$ x; x<

0ilitary "ress Warm *p x1' x1' x1$ x;

3at "ulldown Warm *p x1' x1' x1$ x;Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

Sunday, -cto.er 2, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p )$ x1$ =5 x1$ 1$5 x; 11$ x<

0achine ow Warm *p x1$ x1$ x; x<

0ilitary "ress Warm *p x1' x1' x1$ x;

3at "ulldown Warm *p x1' x1' x1$ x;Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

Monday, -cto.er /, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p 1

8/19/2019 Candito 6 Week Program (Autosaved)

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Optional +xercise ' Warm *p

+uesday, -cto.er 6, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 11$ x0

0achine ow Warm *p x1$ x1$ x; x<

0ilitary "ress Warm *p x1' x1' x1$ x;

3at "ulldown Warm *p x1' x1' x1$ x;

Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

8/19/2019 Candito 6 Week Program (Autosaved)

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Week & Muscular Conditioning(3ypertrophy W( 3igher Di)culty*

+hursday, -cto.er 4, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p 1;5 x01$

Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

Deadlit 6ariation Warm *p x; x; x;

Optional +xercise 1 Warm *p

Optional +xercise ' Warm *p

0riday, -cto.er 5, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1$$ x1$ 11$ x; 115 x;

0achine ow Warm *p x1$ x; x;

0ilitary "ress Warm *p x1$ x; x<

3at "ulldown Warm *p x1$ x; x<

Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

Sunday, -cto.er 11, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p 1=$ x01$

!ack O7 %&uats > educe weiht by 1$ lbs or 5 k i usin k plates Then proceed with the ollowi

9 you were able to complete 1$ reps on the 01$ set, perorm 1$ sets o ( reps per set, with = reps on the 01$ set, perorm ; sets o ( reps per set, with

8/19/2019 Candito 6 Week Program (Autosaved)

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Optional +xercise ' Warm *p

Monday, -cto.er 1, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1$$ x1$ 11$ x; 115 x;

0achine ow Warm *p x1$ x; x;0ilitary "ress Warm *p x1$ x; x<

3at "ulldown Warm *p x1$ x; x<

Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1$5 x0

0achine ow Warm *p x1$ x; x;

0ilitary "ress Warm *p x1$ x; x<

3at "ulldown Warm *p x1$ x; x<

Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

8/19/2019 Candito 6 Week Program (Autosaved)

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8/19/2019 Candito 6 Week Program (Autosaved)

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8/19/2019 Candito 6 Week Program (Autosaved)

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Week 7 & 8inear Ma$ -+ Phase

+hursday, -cto.er 1/, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p '$$ x#>< '$$ x#>< '$$ x#><

Deadlit Warm *p '#$ x(>< '#$ x(><

?o @ccessory 3its

Saturday, -cto.er 19, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1'$ x#>< 1'$ x#>< 1'$ x#><

0achine ow Warm *p x< x< x<

0ilitary "ress Warm *p x< x< x<

3at "ulldown Warm *p x< x< x<

?o Optional +xercises

Monday, -cto.er 15, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p '$5 x#><

Deadlit 6ariation Warm *p x;

?o @ccessory 3its

+uesday, -cto.er :, 1/

%et 1 %et ' %et ( %et #!ench "ress Warm *p 1'5 x#>< 1'5 x#>< 1'5 x#><

0achine ow Warm *p x< x< x<

0ilitary "ress Warm *p x< x< x<

3at "ulldown Warm *p x< x< x<

?o Optional +xercises

8/19/2019 Candito 6 Week Program (Autosaved)

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Week 2 & 3ea;y Weight "cclimation

+hursday, -cto.er , 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p '$$ x( '$5 x( '1$ x(

Deadlit 6ariation Warm *p x< x<

Optional +xercise 1 Warm *p

Optional +xercise ' Warm *p

0riday, -cto.er 7, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1'$ x( 1'$ x( 1'5 x(

0achine ow Warm *p x1$ x1$ x; x<

0ilitary "ress Warm *p x1' x1' x1$ x;

3at "ulldown Warm *p x1' x1' x1$ x;Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

Sunday, -cto.er /, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p '1$ x( ''$ x1>'

Deadlit Warm *p '55 x( ''

Optional +xercise 1 Warm *p

Optional +xercise ' Warm *p

Monday, -cto.er 6, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1'5 x( 1'5 x'># 1(5 x1>'

0achine ow Warm *p x1$ x1$ x; x<

0ilitary "ress Warm *p x1' x1' x1$ x;

3at "ulldown Warm *p x1' x1' x1$ x;

Optional +xercise 1 Warm *p x;>1' x;>1' x;>1' x;>1'

8/19/2019 Candito 6 Week Program (Autosaved)

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Optional +xercise ' Warm *p x;>1' x;>1' x;>1' x;>1'

8/19/2019 Candito 6 Week Program (Autosaved)

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Week / & 3igh %ntensity Strength

+hursday, -cto.er 5, 1/

%et 1 %et ' %et ( %et #

%&uat Warm *p ''5 x1>#

Deadlit Warm *p 1;5 x# 1=5 x# '$$ x'

Optional 3ower !ody Warm *p

Optional 3ower !ody Warm *p

Saturday, -cto.er 71, 1/

%et 1 %et ' %et ( %et #

!ench "ress Warm *p 1(5 x1>#

0achine ow Warm *p x; x< x<

0ilitary "ress Warm *p x; x< x<

3at "ulldown Warm *p x; x< x<Optional +xercise 1 Warm *p x;>1' x;>1' x;>1'

Optional +xercise ' Warm *p x;>1' x;>1' x;>1'

Monday, #

Optional 3ower !ody Warm *p

Optional 3ower !ody Warm *p

8/19/2019 Candito 6 Week Program (Autosaved)

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0or Week 6 !ou 3a;e 7 -ptions

1 %kip Week # rep set %tart n

' *se proBected max or next cycle, but take a deload week -repeat week 1 but skip l

( Take this