Candito Linear Program
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Monday
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Heavy LowerSet 1Set 2Set 3
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Squat
Warm Up
x6x6x6
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Deadlift
Warm Up
x6x6
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Optional Exercise 1
Warm Up
x8-12x8-12x8-12
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Optional Exercise 2
Warm Up
x8-12x8-12x8-12
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Tuesday
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Heavy UpperSet 1Set 2Set 3
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Bench Press
Warm Up
x6x6x6
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Primary Upper Back Exercise
Warm Up
x6x6x6
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Shoulder Exercise
Warm Up
x6x12x10
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Upper Back Exercise #2
Warm Up
x6x12x10
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Optional Exercise 1
Warm Up
x8-12x8-12x8-12
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Optional Exercise 2
Warm Up
x8-12x8-12x8-12
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Thursday
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Hypertrophy LowerSet 1Set 2Set 3Set 4Set 5
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Back or Front Squat
Warm Up
x8x8x8x8x8
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Deadlift Variation
Warm Up
x8x8x8x6x6
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Hamstring Curl
Warm Up
x8x8x8x6x6
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Calf Raise
Warm Up
x15x15x15x15
x15
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Optional Exercise 1
Warm Up
x8-12x8-12x8-12
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Optional Exercise 2
Warm Up
x8-12x8-12x8-12
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Friday
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Hypertrophy UpperSet 1Set 2Set 3Set 4
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Chest Press (Flat or Decline)
Warm Up
x8x8x8x8
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Incline Chest Press
Warm Up
x8x8x8x8
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Upper Back Exercise #1
Warm Up
x8x8x8x8
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Upper Back Exercise #2
Warm Up
x8x8x8x8
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Shoulder Exercise
Warm Up
x10x10x10x6
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Bicep Exercise
Warm Up
x10x10x10
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Optional Exercise 1
Warm Up
x8-12x8-12x8-12x8-12
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Optional Exercise 2
Warm Up
x8-12x8-12x8-12x8-12
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