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The program

Candito 6-Week Strength (Simplified)

Name: Candito 6-Week Strength (Simplified)
Brand: Strength Programs
SKU: candito-6week-strength
Availability: InStock

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

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Schedule: 4 days/wk
Length: 6 weeks
Main lifts: 8

What you’ll train

The main movements in this program.

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

Spreadsheet & Calculator

Download the Candito 6-Week Strength (Simplified) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Back Squat 1RM (lbs)

Deadlift 1RM (lbs) Estimated from your lifts

Bench Press 1RM (lbs) Estimated from your lifts

Barbell Row 1RM (lbs) Estimated from your lifts

Front Squat 1RM (lbs)

Romanian Deadlift 1RM (lbs) Estimated from your lifts

Incline Bench Press 1RM (lbs) Estimated from your lifts

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 - Lower (Primary)	Back Squat	3	8	65%	195 lbs	1×45 + 1×25 + 1×5	—
Day 1 - Lower (Primary)	Deadlift	2	8	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	—
Day 2 - Upper (Primary)	Bench Press	3	8	60%	135 lbs	1×45	—
Day 2 - Upper (Primary)	Barbell Row	3	10	60%	125 lbs	1×25 + 1×10 + 1×5	—
Day 3 - Lower (Accessory)	Front Squat	3	10	60%	145 lbs	1×45 + 1×5	—
Day 3 - Lower (Accessory)	Romanian Deadlift	3	10	60%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 4 - Upper (Accessory)	Incline Bench Press	3	10	60%	115 lbs	1×25 + 1×10	—
Day 4 - Upper (Accessory)	Pull-Ups	3	10	—	—	—	Bodyweight pull-ups. Add weight if needed.

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General strength plan

6-week upper/lower periodized peaking cycle

Intermediate lifters transitioning from high-volume muscular conditioning (Weeks 1–2) into heavy triples, doubles and a Week 6 peak.

Before choosing this plan

Upper/lower split frequency changes across the 6-week block as volume tapers and intensity climbs toward Week 5 heavy singles-to-triples.

Equipment

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

Progression in this app

How progression works

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

Maps the 6-week upper/lower percentage progression from hypertrophy and muscular conditioning through heavy linear acclimation and high-intensity peaking.

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 · Lower (Primary)

Back Squat main

3 × 8 @ 65% (start light, add 5 lb/session)working

Deadlift main

2 × 8 @ 60% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 8 @ 60% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 10 @ 60% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 10 @ 60% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 10 @ 60% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 10 @ 60% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 10 · Bodyweightworking

Week 2 (Linear Strength)

4 sessions

Day 1 · Lower (Primary)

Back Squat main

3 × 6 @ 70% (start light, add 5 lb/session)working

Deadlift main

2 × 6 @ 65% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 6 @ 65% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 8 @ 65% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 8 @ 65% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 8 @ 65% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 8 @ 65% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 8 · Bodyweightworking

Week 3 (Heavy Control)

4 sessions

Day 1 · Lower (Primary)

Back Squat main

3 × 5 @ 75% (start light, add 5 lb/session)working

Deadlift main

2 × 5 @ 70% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 5 @ 70% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 8 @ 68% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 8 @ 68% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 8 @ 68% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 8 @ 68% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 8 · Bodyweightworking

Week 4 (Explosive Power)

4 sessions

Day 1 · Lower (Primary)

Back Squat main

3 × 3 @ 80% (start light, add 5 lb/session)working

Deadlift main

2 × 3 @ 75% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 3 @ 75% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 8 @ 70% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 8 @ 70% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 8 @ 70% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 8 · Bodyweightworking

Week 5 (Heavy Singles)

4 sessions

Day 1 · Lower (Primary)

Back Squat main

3 × 1 @ 88% (start light, add 5 lb/session)working

Deadlift main

2 × 1 @ 83% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 1 @ 85% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 6 @ 70% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 6 @ 70% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 6 @ 70% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 6 @ 70% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 6 · Bodyweightworking

Week 6 (Deload)

4 sessions

Day 1 · Lower (Primary)

Back Squat main

3 × 5 @ 50% (start light, add 5 lb/session)working

Deadlift main

2 × 5 @ 45% (start light, add 5 lb/session)working

Day 2 · Upper (Primary)

Bench Press main

3 × 5 @ 50% (start light, add 5 lb/session)working

Barbell Row accessory

3 × 6 @ 50% (start light, add 5 lb/session)working

Day 3 · Lower (Accessory)

Front Squat accessory

3 × 6 @ 50% (start light, add 5 lb/session)working

Romanian Deadlift accessory

3 × 6 @ 50% (start light, add 5 lb/session)working

Day 4 · Upper (Accessory)

Incline Bench Press accessory

3 × 6 @ 50% (start light, add 5 lb/session)working

Pull-Ups accessory

Bodyweight pull-ups. Add weight if needed.

3 × 6 · Bodyweightworking