InputsCandito 6 Week Strength ProgramOptionsWeightUpper BackShouldersBicepsComplete the fields in blue, and excel will automatically formulate your workouts, each week is printable.kgDumbbell RowSeated Dumbbell OHPDumbbell CurllbWeighted PullupStanding Dumbbell OHPBarbell CurlWhat date do you want to start the Program?PulldownMilitary PressDumbbell Hammer CurlDateMonday, November 18, 13Machine RowLateral Dumbell RaiseEZ Bar Curl

Do you track your weights in kilograms or pounds?Weights inlb

What are your 1RM's for the following lifts?Bench Press335lbSquat535lbDeadlift605lb

Choose Your Preferred Accessory ExercisesUpper BackDumbbell RowShouldersStanding Dumbbell OHPBicepsDumbbell Curl

AppendixMR = Max RepsMR10 = Max Reps but no more than 10Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DLAdditional information regarding the program can be found in the PDF.

Week 1Week 1 - Muscular Conditioning

Monday, November 18, 13Set 1Set 2Set 3Set 4SquatWarm Up430x6430x6430x6430x6DeadliftWarm Up485x6485x6Optional Exercise 1Warm UpOptional Exercise 2Warm Up

Tuesday, November 19, 13Set 1Set 2Set 3Set 4Bench PressWarm Up170x10225x10250x8260x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Thursday, November 21, 13Set 1Set 2Set 3Set 4Bench PressWarm Up170x10225x10250x8260x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Saturday, November 23, 13Set 1Set 2Set 3Set 4Bench PressWarm Up270xMRDumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 2Week 2 - Hypertrophy Emphasis

Monday, November 25, 13Set 1Set 2Set 3Set 4SquatWarm Up430xMR10Deadlift VariationWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm Up

Tuesday, November 26, 13Set 1Set 2Set 3Set 4Bench PressWarm Up245x10260x8275x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Dumbbell CurlWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Thursday, November 28, 13Set 1Set 2Set 3Set 4SquatWarm Up435xMR10Deadlift VariationWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm Up

Friday, November 29, 13Set 1Set 2Set 3Set 4Bench PressWarm Up245x10260x8275x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Dumbbell CurlWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Sunday, December 1, 13Set 1Set 2Set 3Set 4Bench PressWarm Up265xMRDumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Dumbbell CurlWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 3Week 3 - Linear Max OT Phase

Monday, December 2, 13Set 1Set 2Set 3Set 4SquatWarm Up460x4-6460x4-6460x4-6DeadliftWarm Up530x3-6530x3-6No Accessory Lifts

Wednesday, December 4, 13Set 1Set 2Set 3Set 4Bench PressWarm Up285x4-6285x4-6285x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Dumbbell CurlWarm Upx6x6x6No Optional Exercises

Friday, December 6, 13Set 1Set 2Set 3Set 4SquatWarm Up465x4-6Deadlift VariationWarm Upx8No Accessory Lifts

Saturday, December 7, 13Set 1Set 2Set 3Set 4Bench PressWarm Up290x4-6290x4-6290x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Dumbbell CurlWarm Upx6x6x6No Optional Exercises

Week 4Week 4 - Heavy Weight Acclimation

Monday, December 9, 13Set 1Set 2Set 3Set 4SquatWarm Up475x3480x3485x3Deadlift VariationWarm Upx6x6Optional Exercise 1Warm UpOptional Exercise 2Warm Up

Tuesday, December 10, 13Set 1Set 2Set 3Set 4Bench PressWarm Up290x3295x3300x3Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Thursday, December 12, 13Set 1Set 2Set 3Set 4SquatWarm Up485x3510x1-2DeadliftWarm Up550x3575x1-2Optional Exercise 1Warm UpOptional Exercise 2Warm Up

Friday, December 13, 13Set 1Set 2Set 3Set 4Bench PressWarm Up295x3300x2-4320x1-2Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 5Week 5 - High Intensity Strength

Monday, December 16, 13Set 1Set 2Set 3Set 4SquatWarm Up520x1-4DeadliftWarm Up410x4425x4440x2Optional Lower BodyWarm UpOptional Lower BodyWarm Up

Wednesday, December 18, 13Set 1Set 2Set 3Set 4Bench PressWarm Up325x1-4Dumbbell RowWarm Upx8x6x6Standing Dumbbell OHPWarm Upx8x6x6Dumbbell CurlWarm Upx8x6x6Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12

Friday, December 20, 13Set 1Set 2Set 3Set 4DeadliftWarm Up590x1-4Optional Lower BodyWarm UpOptional Lower BodyWarm Up

Week 6For Week 6 You Have 3 Options1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

Determining Projected MaxTake what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

Enter your new 1RM's below to see your progress!Old 1RMNew 1RMIncreaseBench Press33535015Squat53555015Deadlift60562015