The program
Candito 6-Week Strength (Simplified): Free Spreadsheet, Percentages & Tracker
Free Candito 6-Week Strength (Simplified) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- 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
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 toolsSpreadsheet & Calculator
Download the Candito 6-Week Strength (Simplified) spreadsheet
Calculate your Candito 6-Week Strength (Simplified) weights
Free Candito 6-Week Strength (Simplified) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 - Lower (Primary) | Back Squat | 3 | 8 | 65% | 145 lbs | 1×45 + 1×5 | — |
| Day 1 - Lower (Primary) | Deadlift | 2 | 8 | 60% | 155 lbs | 1×45 + 1×10 | — |
| Day 2 - Upper (Primary) | Bench Press | 3 | 8 | 60% | 240 lbs | 2×45 + 1×5 + 1×2.5 | — |
| Day 2 - Upper (Primary) | Barbell Row | 3 | 10 | 60% | 85 lbs | 2×10 | — |
| Day 3 - Lower (Accessory) | Front Squat | 3 | 10 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 - Lower (Accessory) | Romanian Deadlift | 3 | 10 | 60% | 115 lbs | 1×25 + 1×10 | — |
| Day 4 - Upper (Accessory) | Incline Bench Press | 3 | 10 | 60% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 4 - Upper (Accessory) | Pull-Ups | 3 | 10 | — | — | — | Bodyweight pull-ups. Add weight if needed. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
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
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
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
Week 1 (Hypertrophy)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 8 @ 65%working
Deadlift main
2 × 8 @ 60%working
Day 2 · Upper (Primary)
Bench Press main
3 × 8 @ 60%working
Barbell Row accessory
3 × 10 @ 60%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 10 @ 60%working
Romanian Deadlift accessory
3 × 10 @ 60%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 10 @ 60%working
Week 2 (Linear Strength)
4
sessions
Week 2 (Linear Strength)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 6 @ 70%working
Deadlift main
2 × 6 @ 65%working
Day 2 · Upper (Primary)
Bench Press main
3 × 6 @ 65%working
Barbell Row accessory
3 × 8 @ 65%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 8 @ 65%working
Romanian Deadlift accessory
3 × 8 @ 65%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 8 @ 65%working
Week 3 (Heavy Control)
4
sessions
Week 3 (Heavy Control)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 5 @ 75%working
Deadlift main
2 × 5 @ 70%working
Day 2 · Upper (Primary)
Bench Press main
3 × 5 @ 70%working
Barbell Row accessory
3 × 8 @ 68%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 8 @ 68%working
Romanian Deadlift accessory
3 × 8 @ 68%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 8 @ 68%working
Week 4 (Explosive Power)
4
sessions
Week 4 (Explosive Power)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 3 @ 80%working
Deadlift main
2 × 3 @ 75%working
Day 2 · Upper (Primary)
Bench Press main
3 × 3 @ 75%working
Barbell Row accessory
3 × 8 @ 70%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 8 @ 70%working
Romanian Deadlift accessory
3 × 8 @ 70%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 8 @ 70%working
Week 5 (Heavy Singles)
4
sessions
Week 5 (Heavy Singles)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 1 @ 88%working
Deadlift main
2 × 1 @ 83%working
Day 2 · Upper (Primary)
Bench Press main
3 × 1 @ 85%working
Barbell Row accessory
3 × 6 @ 70%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 6 @ 70%working
Romanian Deadlift accessory
3 × 6 @ 70%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 6 @ 70%working
Week 6 (Deload)
4
sessions
Week 6 (Deload)
4 sessions
Day 1 · Lower (Primary)
Back Squat main
3 × 5 @ 50%working
Deadlift main
2 × 5 @ 45%working
Day 2 · Upper (Primary)
Bench Press main
3 × 5 @ 50%working
Barbell Row accessory
3 × 6 @ 50%working
Day 3 · Lower (Accessory)
Front Squat accessory
3 × 6 @ 50%working
Romanian Deadlift accessory
3 × 6 @ 50%working
Day 4 · Upper (Accessory)
Incline Bench Press accessory
3 × 6 @ 50%working