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The program

Candito Linear Program

Name: Candito Linear Program (4-Day Strength & Control)
Brand: Strength Programs
SKU: candito-linear
Availability: InStock

Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.

Pick your 4 training days Mon · Tue · Thu · Fri

Start this program Get the free spreadsheet

Schedule: 4 days/wk
Length: 8 weeks
Main lifts: 17

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 Linear Program (4-Day Strength & Control) 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

Squat 1RM (lbs)

Deadlift 1RM (lbs)

Bench Press 1RM (lbs)

Barbell Row 1RM (lbs)

Overhead Press 1RM (lbs)

Box Squat 1RM (lbs)

Deficit Deadlift 1RM (lbs)

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Heavy Lower (Squat & Deadlift 6s)	Squat	3	6	76%	—	—	Heavy Squat: 3×6 @ 76%
Day 1 — Heavy Lower (Squat & Deadlift 6s)	Deadlift	2	6	76%	—	—	Heavy Deadlift: 2×6 @ 76%
Day 1 — Heavy Lower (Squat & Deadlift 6s)	Leg Press	3	10	—	—	—	Quad hypertrophy @ RPE 8
Day 1 — Heavy Lower (Squat & Deadlift 6s)	Lying Leg Curl	3	12	—	—	—	Hamstring isolation @ RPE 8
Day 2 — Heavy Upper (Bench, Row, OHP & Vertical Pull)	Bench Press	3	6	76%	—	—	Heavy Bench Press: 3×6 @ 76%
Day 2 — Heavy Upper (Bench, Row, OHP & Vertical Pull)	Barbell Row	3	6	76%	—	—	Primary horizontal pull: 3×6
Day 2 — Heavy Upper (Bench, Row, OHP & Vertical Pull)	Overhead Press	1	6	76%	—	—	Primary vertical press: 1×6 heavy set
Day 2 — Heavy Upper (Bench, Row, OHP & Vertical Pull)	Pull-Up	1	6	—	—	—	Primary vertical pull: 1×6 heavy set
Day 2 — Heavy Upper (Bench, Row, OHP & Vertical Pull)	Dumbbell Curl	3	10	—	—	—	Optional arm accessory @ RPE 8
Day 3 — Control & Hypertrophy Lower (Box Squat & Deficit Pulls)	Box Squat	6	4	68%	—	—	Strict 2-second pause on parallel box on every rep
Day 3 — Control & Hypertrophy Lower (Box Squat & Deficit Pulls)	Deficit Deadlift	4	4	68%	—	—	Controlled 1–2 inch deficit pull off the floor
Day 3 — Control & Hypertrophy Lower (Box Squat & Deficit Pulls)	Romanian Deadlift	3	10	—	—	—	Posterior chain hypertrophy @ RPE 8
Day 3 — Control & Hypertrophy Lower (Box Squat & Deficit Pulls)	Standing Calf Raise	4	15	—	—	—	Full pause at top and bottom @ RPE 8
Day 4 — Control & Hypertrophy Upper (Paused Bench & Volume)	Bench Press	6	4	68%	—	—	Strict 2-second chest pause on every rep
Day 4 — Control & Hypertrophy Upper (Paused Bench & Volume)	Dumbbell Row	4	8	—	—	—	Control horizontal row @ RPE 8
Day 4 — Control & Hypertrophy Upper (Paused Bench & Volume)	Incline Dumbbell Press	4	10	—	—	—	Upper chest & shoulder hypertrophy @ RPE 8
Day 4 — Control & Hypertrophy Upper (Paused Bench & Volume)	Lat Pulldown	4	10	—	—	—	Wide-grip lat volume @ RPE 8
Day 4 — Control & Hypertrophy Upper (Paused Bench & Volume)	Lateral Raise	3	12	—	—	—	Medial delt hypertrophy @ RPE 8

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General strength plan

4-day Heavy / Control Upper-Lower linear progression

Beginner lifters who want to build strength on 3×6 Heavy Days while mastering positional control with Paused Squat, Paused Bench, and Paused Deadlift.

Before choosing this plan

Keep paused control sets crisp and explosive out of the bottom rather than turning them into slow grinders.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Leg press and leg curl machine
Lat pulldown

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

Combines Jonnie Candito’s Heavy Lower/Upper days (3×6) with Control & Hypertrophy Lower/Upper days (6×4 paused lifts + bodybuilding accessories).

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

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 76% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 76%

Deadlift main

2 × 6 @ 76% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 76%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 76% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 76%

Barbell Row main

3 × 6 @ 76% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 76% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 68% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 68% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 68% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 2

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 77.5%

Deadlift main

2 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 77.5%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 77.5%

Barbell Row main

3 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 69.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 69.5% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 69.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 3

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 79% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 79%

Deadlift main

2 × 6 @ 79% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 79%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 79% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 79%

Barbell Row main

3 × 6 @ 79% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 79% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 71% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 71% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 71% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 4

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 80.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 80.5%

Deadlift main

2 × 6 @ 80.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 80.5%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 80.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 80.5%

Barbell Row main

3 × 6 @ 80.5% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 80.5% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 72.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 5

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 82% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 82%

Deadlift main

2 × 6 @ 82% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 82%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 82% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 82%

Barbell Row main

3 × 6 @ 82% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 82% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 74% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 74% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 74% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 6

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 83.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 83.5%

Deadlift main

2 × 6 @ 83.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 83.5%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 83.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 83.5%

Barbell Row main

3 × 6 @ 83.5% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 83.5% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 75.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 75.5% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 75.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 7

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 85% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 85%

Deadlift main

2 × 6 @ 85% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 85%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 85% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 85%

Barbell Row main

3 × 6 @ 85% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 85% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 77% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 77% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 77% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8

Week 8

4 sessions

Day 1 · Heavy Lower (Squat & Deadlift 6s)

Squat main

3 × 6 @ 86.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Squat: 3×6 @ 86.5%

Deadlift main

2 × 6 @ 86.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Deadlift: 2×6 @ 86.5%

Leg Press accessory

3 × 10working

Rest 1:30

Quad hypertrophy @ RPE 8

Lying Leg Curl accessory

3 × 12working

Rest 1:00

Hamstring isolation @ RPE 8

Day 2 · Heavy Upper (Bench, Row, OHP & Vertical Pull)

Bench Press main

3 × 6 @ 86.5% (start light, add 5 lb/session)working

Rest 3:00

Heavy Bench Press: 3×6 @ 86.5%

Barbell Row main

3 × 6 @ 86.5% (start light, add 5 lb/session)working

Rest 2:00

Primary horizontal pull: 3×6

Overhead Press main

1 × 6 @ 86.5% (start light, add 5 lb/session)working

Rest 2:00

Primary vertical press: 1×6 heavy set

Pull-Up accessory

1 × 6working

Rest 2:00

Primary vertical pull: 1×6 heavy set

Dumbbell Curl accessory

3 × 10working

Rest 1:00

Optional arm accessory @ RPE 8

Day 3 · Control & Hypertrophy Lower (Box Squat & Deficit Pulls)

Box Squat main

6 × 4 @ 78.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second pause on parallel box on every rep

Deficit Deadlift main

4 × 4 @ 78.5% (start light, add 5 lb/session)working

Rest 2:00

Controlled 1–2 inch deficit pull off the floor

Romanian Deadlift accessory

3 × 10working

Rest 1:30

Posterior chain hypertrophy @ RPE 8

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Full pause at top and bottom @ RPE 8

Day 4 · Control & Hypertrophy Upper (Paused Bench & Volume)

Bench Press main

6 × 4 @ 78.5% (start light, add 5 lb/session)working

Rest 2:00

Strict 2-second chest pause on every rep

Dumbbell Row accessory

4 × 8working

Rest 1:30

Control horizontal row @ RPE 8

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Upper chest & shoulder hypertrophy @ RPE 8

Lat Pulldown accessory

4 × 10working

Rest 1:30

Wide-grip lat volume @ RPE 8

Lateral Raise accessory

3 × 12working

Rest 1:00

Medial delt hypertrophy @ RPE 8