Candito 6 Week Program | FitFrek.com

	A	B	C	O	P	Q
1	To Save: File --> Make a Copy \| Thanks, FitFrek.com
2	Candito 6 Week Strength Program
3
4	Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.
5				Week	Accessory 1	Accessory 2
6	What date do you want to start the Program?	Monday, July 25, 22		1	Squats (60%, 3x8)	Paused Squats (60%, 3x3)
7	Date			2	Squats (70%, 3x8)	Paused Squats (70%, 3x3)
8				3	Paused Squats (80%, 3x2)
9	Do you track your weights in kilograms or pounds?			4	Paused Squats (90%, 2x2)
10	Weights in	lb		5	Paused Squats (95%, 2x1)
11
12	What are your 1RM's for the following lifts?
13	Bench Press	225	lb	Week	Accessory 1	Accessory 2
14	Squat	275	lb	1	Conventional Deadlift (65-70%, 3x5)
15	Deadlift	315	lb	2	Conventional Deadlift (75-80%, 4x3)	Paused Sumo (70%, 2x4)
16				3	Paused Sumo (80%, 3x3)	Deficit Paused (70%, 3x3)
17	Choose Your Preferred Accessory Exercises			4	Paused Sumo (85-90%, 3x2)	Deficit Paused (70%, 3x3)
18	Upper Back Exercise #1 (horizontal pull)	Barbell Row		5	Paused Sumo (90%, 2x2)	Deficit Paused (75%, 3x3)
19	Shoulder Exercise	Military Press
20	Upper Back Exercise #2 (vertical pull)	Weighted Pull-up		Week	Accessory 1	Accessory 2
21				1	Larsen Press (70%, 3x5)	Closed-Grip (60%, 3x8)
22	Additional Information			2	Larsen Press (80%, 4x4)	Closed-Grip (70%, 3x5)
23	MR = Max Reps			3	Paused Bench (85%, 3x3)	Larsen Press (80%, 3x2)
24	MR10 = Max Reps but no more than 10.			4	Paused Bench (90%, 3x2)
25	Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.			5	Paused Bench (95 - 97.5%, 3x1)
26	If you ever fail a required rep, reduce your max by 2.5%.
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100