InputsCandito 6 Week Strength ProgramOptionsWeightUpper BackShouldersBicepsComplete the fields in blue, and excel will automatically formulate your workouts, each week is printablekgDumbbell RowSeated Dumbbell OHPDumbbell CurllbWeighted PullupStanding Dumbbell OHPBarbell CurlWhat date do you want to start the Program?PulldownMilitary PressDumbbell Hammer CurlDateMonday, May 27, 2013Machine 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 Press335lbSquat535lbDeadlift570lbChoose Your Preferred Accessory ExercisesUpper BackDumbbell RowShouldersStanding Dumbbell OHPBicepsDumbbell Curl

Week 1Week 1 - Muscular ConditioningMonday, May 27, 2013Set 1Set 2Set 3Set 4SquatWarm Up430x6430x6430x6430x6DeadliftWarm Up455x6455x6Optional Exercise 1Warm UpOptional Exercise 2Warm UpTuesday, May 28, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up170x10225x10250x8260x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12Thursday, May 30, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up170x10225x10250x8260x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12Saturday, June 01, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up270xMax RepsDumbbell 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 EmphasisMonday, June 03, 2013Set 1Set 2Set 3Set 4SquatWarm Up430xMax Reps(No More Than 10)Stiff Legged DeadliftWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm UpTuesday, June 04, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up245x10260x8275x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Dumbbell CurlWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12Thursday, June 06, 2013Set 1Set 2Set 3Set 4SquatWarm Up435xMax Reps(No More Than 10)Stiff Legged DeadliftWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm UpFriday, June 07, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up245x10260x8275x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Dumbbell CurlWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12Sunday, June 09, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up265xMax RepsDumbbell 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 PhaseTuesday, June 11, 2013Set 1Set 2Set 3Set 4SquatWarm Up460x4-6460x4-6460x4-6DeadliftWarm Up500x3-6500x3-6No Accessory LiftsWednesday, June 12, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up285x4-6285x4-6285x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Dumbbell CurlWarm Upx6x6x6No Optional ExercisesSaturday, June 15, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up290x4-6290x4-6290x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Dumbbell CurlWarm Upx6x6x6No Optional Exercises

Week 4Week 4 - Heavy Weight AcclimationMonday, June 17, 2013Set 1Set 2Set 3Set 4SquatWarm Up485x3510x1-2DeadliftWarm Up520x3540x1-2Optional Exercise 1Warm UpOptional Exercise 2Warm UpTuesday, June 18, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up295x3300x2-4320x1-2Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Dumbbell CurlWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12Thursday, June 20, 2013Set 1Set 2Set 3Set 4SquatWarm Up320x4320x4375x2400x1DeadliftWarm Up340x5340x5400x3430x2Optional Exercise 1Warm UpOptional Exercise 2Warm UpFriday, June 21, 2013Set 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 StrengthMonday, June 24, 2013Set 1Set 2Set 3Set 4SquatWarm Up520x1-4(Max Out Set)DeadliftWarm Up385x4400x4415x2Optional Lower BodyWarm UpOptional Lower BodyWarm UpTuesday, June 25, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up300x3315x2325x1-4Dumbbell RowWarm Upx8x6x6Standing Dumbbell OHPWarm Upx8x6x6Dumbbell CurlWarm Upx8x6x6Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12Thursday, June 27, 2013Set 1Set 2Set 3Set 4DeadliftWarm Up555x1-4(Max Out Set)Optional Lower BodyWarm UpOptional Lower BodyWarm UpFriday, June 28, 2013Set 1Set 2Set 3Set 4Bench PressWarm Up300x3315x2325x1-4Dumbbell RowWarm Upx8x6x6Standing Dumbbell OHPWarm Upx8x6x6Dumbbell CurlWarm Upx8x6x6Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12

Week 6For Week 6 You Have 2 Options1. Find your 1 Rep Max in the 3 lifts, then deload next week before starting new cycle.2. Skip maxing out, repeat week 1 using the same weights as a deload for this week, use a projected max for next cycle.Enter your new 1RM's below to see your progress!Old 1RMNew 1RMIncreaseBench Press3353504.48%Squat5355502.80%Deadlift5705903.51%