Intermediate
Candito 6-Week Strength (Simplified)
A 6-week strength program by Jonnie Candito with distinct phases: Hypertrophy → Linear Strength → Heavy Control → Explosive Power → Heavy Singles → Testing. Features 4 training days per week with upper/lower splits.
Read about the history and methodology candito strength hypertrophy linear progression
Duration
6 weeks
Frequency
4 days / wk
Exercises
8 unique
Difficulty
Intermediate
Program Structure
Week-by-week breakdown of your training
D1
Day 1 - Lower (Primary)
2 exercises
1
Back Squat Main
3×8 @ 65%
2
Deadlift Main
2×8 @ 60%
D2
Day 2 - Upper (Primary)
2 exercises
1
Bench Press Main
3×8 @ 60%
2
Barbell Row Main
3×8 @ 55%
D3
Day 3 - Lower (Accessory)
2 exercises
1
Front Squat Main
3×8 @ 55%
2
Romanian Deadlift Main
3×8 @ 55%
D4
Day 4 - Upper (Accessory)
2 exercises
1
Incline Bench Press Main
3×8 @ 50%
2
Pull-Ups Accessory
3×8