Candito Linear Program

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

Bench Press
Squat
Deadlift

210
320
420

Choose your percrentages for the current week

Heavy Day Percentage
0.75
Volume/Control Day Percentage
0.7

Spreadsheet by:
throwaway120839
Adjustments by:
connorskific

Program

0.75
0.775
0.8
0.825
0.85
0.875
0.9
0.925
0.95
0.975
1

0.7
0.725
0.75
0.775
0.8
0.825
0.85
0.875
0.9
0.925
0.95

Monday
Heavy Lower
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
315 x6
x8-12
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Hypertrophy Lower
Back or Front Squat
Deadlift Variation
Hamstring Curl
Calf Raise
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
225 x8
295 x8
x8
x15
x8-12
x8-12

225
295

Friday
Hypertrophy Upper
Chest Press (Flat or Decline)
Incline Chest Press
Upper Back Exercise #1
Upper Back Exercise #2
Shoulder Exercise
Bicep Exercise
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up
Up
Up

Set 2
145 x8
x8
x8
x8
x10
x10
x8-12
x8-12

145

Set 3
x6
x6
x8-12
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x8
x8
x8
x15
x8-12
x8-12

Set 4
225 x8
295 x8
x8
x15
x8-12
x8-12

Set 3
x8
x8
x8
x8
x10
x10
x8-12
x8-12

Set 5
225 x8
295 x6
0 x6
x15

Set 4
145 x8
x8
x8
x8
x10
x10
x8-12
x8-12

145 x8
x8
x8
x8
0 x6
x8-12
x8-12

225 x8
295 x6
0 x6
x15

Monday
Heavy Lower
Squat
Front Squat
Deadlift
SLDL

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
x8-12
315 x6
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
DB Row
DB Press Seated
Pullup & Dip Weighted
DB Curl
JM Press

Set 1

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Control Lower
Pause Squat
Pause Front squat
Pause Deadlift
Deficit Deadlift

Set 1

Set 2
225 x4
295 x8-12
x4
x8-12

225
295

Friday
Control Upper
Spoto Press
Pause DB Row
DB Press Seated
Pullup & Dip Weighted
JM Press
DB Curl

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
145 x4
x4
x10
x10
x8-12
x8-12

145
0

Set 3
x6
x8-12
x6
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x4
x8-12
x4
x8-12

Set 4
225 x4
295 x8-12
x4
x8-12

Set 3
x4
x4
x6
x8-12
x8-12

Set 5
225 x4
295 x6

Set 4
145 x4
x4
0 x6
x8-12
x8-12

Set 6
225 x4
295 x6

Set 5
145 x4
x4
0 x6

225
295

Set 6
145 x4
x4

145

x4
x6

x4
x4

Monday
Heavy Lower
Squat
Deadlift
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
240 x6
315 x6
x8-12
x8-12

240
315

Tuesday
Heavy Upper
Bench Press
Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
160 x6
x6
x6
x6
x8-12
x8-12

160

Thursday
Power Lower
Weighted Explosive Exercise #1
Weighted Explosive Exercise #2
Optional Explosive Exercise #1
Optional Explosive Exercise #2

Set 1
Warm
Warm
Warm
Warm

Up
Up
Up
Up

Set 2
x4
x4
x4
x4

Friday
Control Upper
Spoto Press
Pause Primary Upper Back Exercise
Shoulder Exercise
Upper Back Exercise #2
Optional Exercise 1
Optional Exercise 2

Set 1
Warm
Warm
Warm
Warm
Warm
Warm

Up
Up
Up
Up
Up
Up

Set 2
145 x4
x4
x10
x10
x8-12
x8-12

145
0

Set 3
x6
x6
x8-12
x8-12

240 x6
x8-12
x8-12

Set 3
x6
x6
x12
x12
x8-12
x8-12

160 x6
x6
x10
x10
x8-12
x8-12

Set 3
x4
x4
x4
x4

Set 4
x4
x4
x4
x4

Set 3
x4
x4
x6
x8-12
x8-12

Set 5
x4
x4
x4
x4

Set 4
145 x4
x4
0 x6
x8-12
x8-12

Set 6
x4
x4
x4
x4

Set 5
145 x4
x4
0 x6

Set 6
145 x4
x4

145

x4
x4

x4
x4