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Candito Linear Program

The document outlines a 4 day per week lifting program that includes heavy, hypertrophy, and power days for both upper and lower body. Monday is heavy lower body focused with squats, deadlifts, and optional exercises in 3 sets of 6 reps. Tuesday is heavy upper body with bench press, rows, shoulder presses, and optional exercises in 3 sets of 6-12 reps. Thursday is power lower body with 4 explosive exercises in 3-4 reps. Friday is a control upper body day with presses, rows, shoulder exercises, and optional exercises in 3-4 reps or 10 reps.

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Trevor Albert
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759 views6 pages

Candito Linear Program

The document outlines a 4 day per week lifting program that includes heavy, hypertrophy, and power days for both upper and lower body. Monday is heavy lower body focused with squats, deadlifts, and optional exercises in 3 sets of 6 reps. Tuesday is heavy upper body with bench press, rows, shoulder presses, and optional exercises in 3 sets of 6-12 reps. Thursday is power lower body with 4 explosive exercises in 3-4 reps. Friday is a control upper body day with presses, rows, shoulder exercises, and optional exercises in 3-4 reps or 10 reps.

Uploaded by

Trevor Albert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monday

Heavy Lower Set 1 Set 2 Set 3


Squat Warm Up x6 0 x6 0
Deadlift Warm Up x6 0 x6
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Upper Back Exercise #2 Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday
Hypertrophy Lower Set 1 Set 2 Set 3
Back or Front Squat Warm Up x8 0 x8 0
Deadlift Variation Warm Up x8 0 x8 0
Hamstring Curl Warm Up x8 0 x8 0
Calf Raise Warm Up x15 0 x15 0
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Friday
Hypertrophy Upper Set 1 Set 2 Set 3
Chest Press (Flat or Decline) Warm Up x8 x8
Incline Chest Press Warm Up x8 x8
Upper Back Exercise #1 Warm Up x8 x8
Upper Back Exercise #2 Warm Up x8 x8
Shoulder Exercise Warm Up x10 x10
Bicep Exercise Warm Up x10 x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5
x8 0 x8 0 x8
x8 0 x6 0 x6
x8 0 x6 0 x6
x15 0 x15 0 x15
x8-12
x8-12

Set 4
x8 x8
x8 x8
x8 x8
x8 x8
x10 0 x6
x10
x8-12 x8-12
x8-12 x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Front Squat Warm Up x8-12 0 x8-12
Deadlift Warm Up x6 x6
SLDL Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 55 x6 55
DB Row Warm Up x6 x6
DB Press Seated Warm Up x6 x12
Pullup & Dip Weighted x6 x12
DB Curl Warm Up x8-12 x8-12
JM Press Warm Up x8-12 x8-12

Thursday
Control Lower Set 1 Set 2 Set 3
Pause Squat Warm Up x4 0 x4 0
Pause Front squat Warm Up x8-12 x8-12
Pause Deadlift Warm Up x4 0 x4 0
Deficit Deadlift Warm Up x8-12 x8-12

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up x4 x4
Pause DB Row Warm Up x4 x4
DB Press Seated Warm Up x10 0 x6 0
Pullup & Dip Weighted x10
JM Press Warm Up x8-12 x8-12
DB Curl Warm Up x8-12 x8-12
x6
x8-12

x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6


x4 0 x4 0 x4 0 x4
x8-12 0 x6 0 x6 0 x6
x4
x8-12

Set 4 Set 5 Set 6


x4 x4 x4 x4
x4 x4 x4 x4
x6 0 x6

x8-12
x8-12
Monday
Heavy Lower Set 1 Set 2 Set 3
Squat Warm Up x6 0 x6 0
Deadlift Warm Up x6 0 x6
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Tuesday
Heavy Upper Set 1 Set 2 Set 3
Bench Press Warm Up x6 x6
Primary Upper Back Exercise Warm Up x6 x6
Shoulder Exercise Warm Up x6 x12
Upper Back Exercise #2 Warm Up x6 x12
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12

Thursday
Power Lower Set 1 Set 2 Set 3
Weighted Explosive Exercise #1 Warm Up x4 0 x4 0
Weighted Explosive Exercise #2 Warm Up x4 0 x4
Optional Explosive Exercise #1 Warm Up x4 0 x4
Optional Explosive Exercise #2 Warm Up x4 0 x4

Friday
Control Upper Set 1 Set 2 Set 3
Spoto Press Warm Up 4 4
Pause Primary Upper Back Exercise Warm Up 4 4
Shoulder Exercise Warm Up x10 0 x6 0
Upper Back Exercise #2 Warm Up x10
Optional Exercise 1 Warm Up x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12
x6

x8-12
x8-12

x6
x6
x10
x10
x8-12
x8-12

Set 4 Set 5 Set 6


x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4 0 x4
x4 0 x4 0 x4
x4 0 x4 0 x4

Set 4 Set 5 Set 6


4 x4 x4 x4
4 x4 x4 x4
x6 0 x6

x8-12
x8-12

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