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The program

Candito 6-Week Strength (Simplified)

A six-week upper/lower approximation with four sessions a week and a light final week. Review its differences from the original Candito plan.

Schedule
4 days/week
Length
6 weeks
Main lifts
8

What you’ll train

The main movements in this program.

  • Back Squat
  • Deadlift
  • Bench Press
  • Barbell Row
  • Front Squat
  • Romanian Deadlift
  • Incline Bench Press
  • Pull-Ups
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Upper/lower percentage-wave example

Inspecting a simplified upper/lower example; use Candito’s original materials for his full program.

Before choosing this plan

An unresolved approximation, excluded from automatic recommendations. Do not treat the week names as a verified meet-preparation plan.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Adjustable incline bench
  • Pull-up bar

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

A fixed upper/lower split with approximate weekly rep and percentage changes. The last week uses light sets, not an automatically scheduled max test; the original spreadsheet logic is not reproduced.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1 (Hypertrophy)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 8 @ 65%working

Deadlift main

  • 2 × 8 @ 60%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 8 @ 60%working

Barbell Row main

  • 3 × 8 @ 55%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 8 @ 55%working

Romanian Deadlift main

  • 3 × 8 @ 55%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 8 @ 50%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 8 · Bodyweightworking

Week 2 (Linear Strength)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 6 @ 70%working

Deadlift main

  • 2 × 6 @ 65%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 6 @ 65%working

Barbell Row main

  • 3 × 6 @ 60%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 6 @ 60%working

Romanian Deadlift main

  • 3 × 6 @ 60%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 6 @ 55%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 6 · Bodyweightworking

Week 3 (Heavy Control)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 5 @ 75%working

Deadlift main

  • 2 × 5 @ 70%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 5 @ 70%working

Barbell Row main

  • 3 × 5 @ 65%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 5 @ 65%working

Romanian Deadlift main

  • 3 × 5 @ 65%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 5 @ 60%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 5 · Bodyweightworking

Week 4 (Explosive Power)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 3 @ 80%working

Deadlift main

  • 2 × 3 @ 75%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 3 @ 75%working

Barbell Row main

  • 3 × 3 @ 70%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 3 @ 70%working

Romanian Deadlift main

  • 3 × 3 @ 70%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 3 @ 65%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 3 · Bodyweightworking

Week 5 (Heavy Singles)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 1 @ 88%working

Deadlift main

  • 2 × 1 @ 83%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 1 @ 85%working

Barbell Row main

  • 3 × 1 @ 80%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 1 @ 78%working

Romanian Deadlift main

  • 3 × 1 @ 78%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 1 @ 75%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 1 · Bodyweightworking

Week 6 (Testing/Deload)

4 sessions

Day 1 · Day 1 - Lower (Primary)

Back Squat main

  • 3 × 5 @ 50%working

Deadlift main

  • 2 × 5 @ 45%working

Day 2 · Day 2 - Upper (Primary)

Bench Press main

  • 3 × 5 @ 50%working

Barbell Row main

  • 3 × 5 @ 45%working

Day 3 · Day 3 - Lower (Accessory)

Front Squat main

  • 3 × 5 @ 40%working

Romanian Deadlift main

  • 3 × 5 @ 40%working

Day 4 · Day 4 - Upper (Accessory)

Incline Bench Press main

  • 3 × 5 @ 40%working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

  • 3 × 5 · Bodyweightworking