Candito 6 week pdf free

Jonnie canditos 6 week strength program is legit detailed. Apr 14, 2020 well stop supporting this browser soon. Apr 18, 2020 the candito linear program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. The 26 programs listed here are all fullyvetted, industryleading plans that are tried and tested by thousands of lifters from around the world. Candito 6 week program vylyq151vq4m documents and ebooks. First and foremost, you can find jonnie candito s free strength programs here.

In this video we discuss the candito 6 week strength training program that jonnie candito has used himself while getting. Week 6 deload optional note there is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle. I created this six week program exclusively for tnation, based on the principles i learned as a competitive powerlifter at westside barbell in columbus, ohio. Free 6 week the free version of our bench press program enroll in course for free. Choosing the best deadlift program for your body old. Running a powwelifting meet free downloads from joes powerlifting toolkit. To turn this into a longer offseason program of 810 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three. Candito linear programming by jonnie candito the goal with this program is to provide a very simple layout with linear progression. Candito 6 week advanced bench press program spreadsheet. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output. The benching portion was fun because i suck at higher reps which i used to love doing. The candito linear program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Test your 1rm for the deadlift or squat the following saturday or sunday on. Have you finished all 3 phases of the start from scratch beginners program.

Program candito training 6 week strength standard this is my experience with the program on a week to week basis and then reflection on the program as a whole at the end. It looks like a solid program but im not sure if the stages of the program would be long enough for me to make optimal progress. Understanding 1 rep maxes for strength exercises within the candito program. Week 5 intense strength training week 6 deload optional note there is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle. The coupon code you entered is expired or invalid, but the course is still available. Of all the programs ive tried, this boosted my strength the most. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other. Candito 9 week squat pdf the squat challenge home edition free 28 pages 95 accessories squat challenge 8 week home edition, squats the ultimate guide to squat the best workout, the. I always skipped week 6 and just started the next cycle. Im able to run this repeatedly and continue to see gains of 510 lbs per every 5 weeks. This program also follows linear periodization and includes mandatory accessory. I plan to run his 6 week in the future, so am curious as well what input others have on this.

As such, i was pretty stoked to take a deeper look into jonnies six week periodization plan. If you havent checked out the foundational articles of this series yet, youre going to want to do that now. An indepth look at jonnie candito 6 week strength program lift. At the end of my last block a couple of weeks ago i hit yet another deadlift pr, got 675lbs, so a nice round 7 plates, which is a 10lbs jump from my first block. Candito advanced bench program excel created by cody. Want to know more about our business and the services we offer. Candito candito 6 week strength program, explanation please. This spreadsheet uses the popular candito 6 week intermediate program as a base and replaces the regular bench press work with candito s advanced bench press program. He had me squat every day for 6 weeks, doing 10 singles with 405 one week, and maxing out the next week.

I will break down each week and what you can possibly expect from running this program. This will be my last week of the program because next week, week 6 i will start another cycle of this training. The program is 4 weeks long and is a peaking program. The six week program and the advanced programs are made available to you at no cost. This work will be backed with a quality assortment of assistance exercises designed to.

I was impressed by both the quality and overall philosophy that went into canditos linear program. Week 5 high intensity strength x14 x4 x2 optional lower body for week 6 you have 3 options 1. More information regarding the 6 week strength training program can be found in jonnie canditos 6 week strength program pdf. Get detailed information here learn more about me and meet our dedicated staff members. Candito 6 week strength program overview of the program update 1118 candito 6 week strength program. Candito 6 week program free download as excel spreadsheet. It was a good gym with a free weight area, a large turf room, and plenty of conditioning equipment. Candito 6 week strength program strength training recreation. Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines thresher sema build. I personally dont just stick to the optional exercises he lists.

Candito 6 week program athletic sports individual sports. Im 57 165 pounds and ive been lifting for over 8 years. If you dedicated yourself to getting through phase 1, phase 2, and phase 3 of our complete beginners program, then youve built a solid foundation and should be ready to take things to the next level our intermediate mass workout is the perfect get big solution. Took a week and a half off and im going to run candito candito 6 week strength program, read the linear and it was okay, now i downloaded the intermediate one and i understand shit. Now that youve built some strength, developed good exercise form, have seen some decent muscle. An indepth look at jonnie candito 6 week strength program.

Jan 04, 2015 first and foremost, you can find jonnie canditos free strength programs here. Jonnie candito 6 week strength program if this is your first visit, be sure to check out the faq by clicking the link above. In the words of weightlifter donny shankle, pull on that bar like youre ripping the head off a lion. Starting strength, and candito s 6 week program, this is it. Candito linear program ideal for beginners but also for can be very useful for more experienced lifters as well. Heres the routine based on that 425pound 1rm with actual weight lifted per set. Jonnie candito s 6 week strength program is fantastic to run repeatedly or to peak for powerlifting meets. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume.

The candito linear program is another beginner strength program produced by candito, derived from his 6 week program, but is much more flexible and simplistic. We feature three deadlift programs that are free and readily available for you to use. Candito 6 week deadlift variation question in the pdf, he says. The lifting schedule is also a bit more flexible than the 6 week program. During each six week cycle you will be ramping intensity weight relative to your one rep max on your big lifts. A word about jonnie candito and his six week strength program. For the best experience please update your browser. So that is the program broken down into a focus from week to week. By the 5th week i hit the squat pr but wasnt able to hit a dead pr which was supposed to be 505 but only got it to the sticking point.

Ok, before i start, this is a powerlifting program, not a bodybuilding program. E1rm 285 based on 265x2 actual 290, and a pr double at 280x2. If you are looking for an alternative to wendlers 531, strong lifts, starting strength, and candito s 6 week program, this is it. I will try to maintain some strength by finding a gym in melbourne, but there is no way i am following a diet or meeting all of the required lifts of the next cycle first two weeks of the program has me lifting 5 times a week. Havent run his 6 week, but am currently running the candito lp strengthcontrol.

After my lessthanglorious attempt to nail some new prs this past weekend, i took an active rest day and recovered mentally in anticipation of starting my new program the candito 6 week strength program, which available online for free at this link. Aug 20, 2016 im thinking about switching over from sheiko to canditos 6 week strength program. A 6week squat, bench, or deadlift program t nation. Im thinking about switching over from sheiko to candito s 6 week strength program. Candito 6 week program is made for intermediates and candito linear program is made for beginners. Above there are a lot of powerlifting programs, but most lack accesory exercises. Released in 2016 by jonnie candito, this is a 9 week advanced squat program. You do lower body twice a week, and upper body three times a week. My current squat is at 400, bench is at 255, and my deadlift is at 355. Quick update im currently on my third cycle of candito s 6 week program and am still seeing excellent results. Notethere is an option to max out on the 6th week, which will then call for a 7th week to be added as the. If you are competing, your week 6 one rep max attempts will occur on competition day.

Take your time and make sure youre fully ready to attack each one. Jonnie provided a written summary of the program, which can be viewed in this pdf. Im an 18 years old powerlifter, just won 2nd place in all juniors in israel. My experience w candito linear program 2016 youtube. That means the program will not change week to week, simply steadily increasing weight without altering other training variables. Consider hitting the bench session with the same volume but doing weeks 3 and 4 three times a week instead of the programmed twice a week. Assuming you follow a mondaythursday training plan, your last workout will be on thursday of week 5. Take this 6th week to actually find your 1 rep max. The idea was to let the squat build my flexibility and relearn how to squat, but the kicker was that i wasnt allowed to stretch or foam roll. Week 2 hypertrophy week 3 linear max ot week 5 intense. Jonnie candito training in the gym using his 6 week powerlifting program based. If you dedicated yourself to getting through phase 1, phase 2, and phase 3 of our complete beginners program, then youve built a solid foundation and should be ready to take things to the.

Program candito training 6 week strength house lifts n. Apr 18, 2020 jonnie canditos 6 week strength program is fantastic to run repeatedly or to peak for powerlifting meets. I plan to run his 6 week in the future, so am curious as well what input. View candito advanced bench program from marketing mba664 at iit kanpur. First 2 weeks has you doing reps of 6 10 then tapering down to reps of 14. Candito advanced bench program explanation byjonniecandito.

I recently completed candito 6 week strength program. These 6 weeks were by far the most painful experience of my life. How beginners can get started using the candito linear program. After 11 weeks on this routine, he hit 430x3 and looked like he had 5 more in him. Sets and reps were flipped on week 4 for bench press. Suitable lifters can experience squat strength gains anywhere from 50 to lbs, if they can complete this brutal cycle. Week eight is the time to let loose and go for a new max.

Im going to use the knowledge and experience this first time around and apply that and make even more progress than this first time. I use the optional exercises as a way to address my personal weaknesses doing additional exercises i. Now that you know how to lift serious weight, its time to put your new technique into action. Jonnie canditos 6week strength program is legit detailed. When you are just starting out finding the best deadlift program for you, that might be too much. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. Candito 6 week strength program free download as pdf file. Understanding the jonnie candito 6 week training program.

Now, enjoy in an easy to edit, mobilefriendly spreadsheet. Having put out my own program for free as well, i know the enormous amount of time, thought, and. Use projected max for next cycle, but take a deload week repeat week 1 but skip last upper workout. Last updated april 17, 2020 as an amazon associate, i earn a commission on qualifying purchases via affiliate links at no extra cost to you. Just use projected one rep max from last week s 14 rep set. I was impressed by both the quality and overall philosophy that went into candito s linear program. Jonnie canditos 6 week strength program is fantastic to run. There are intentionally no percentages given on the accessory lifts to allow for focus on the main lifts. Candito advanced bench program by jonnie candito goal and context of program this program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. Download the pdf and the excel spreadsheet for the 6 week strength program or the pdf for the linear program if you prefer that one. Week by week weeks 1 and 2 consist of higher volume training. I injured my right piriformis over the summer and used jonnie candito s linear program to help me regain some of the strength i lost on squats and deadlifts. The only major modification that i made to the program was that i rearranged it into a pushpull split rather than upperlower.

Candito advanced 9 week squat program spreadsheet 2020. Perform the following workouts once per week with at least a day of rest in between. Well this intermediate mass building workout is the next logical step. Jul 04, 2014 i hit all my numbers and goals for the program this week. Jonnie himself offers in this pdf a clear and thorough understanding of this program, so in addition to providing a brief summary. The candito 6 week strength program is a new routine gaining popularity throughout the youtube community.

I did this in preparation for when i used to compete in powerlifting contests. So far mark bells 30 day bench program, and greg knuckols 28 day free program have been mentioned. Jan 14, 2015 after my lessthanglorious attempt to nail some new prs this past weekend, i took an active rest day and recovered mentally in anticipation of starting my new program the candito 6 week strength program, which available online for free at this link. Starting next week, my family has planned an illtimed vacation to australia that lasts 23 weeks. The result is a solid program for intermediate level strength athletes seeking considerable bench press. More information regarding the 6 week strength training program can be found in jonnie candito s 6 week strength program pdf. Editable excel file so you can log your lifts and progress. This strength program has been created, and used by jonnie candito, the creator of candito training hq. Candito advanced 6 week bench press program spreadsheet. He was also squatting a second time each week using 5070% of his 1rm for sets of 5 reps, using a slow controlled descent and pausing at the bottom to work on technique.

Based on personal experience, i highly recommend the candito 6 week strength program for squats. Jonnie candito 6 week strength program ugbodybuilding. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. Ive read the pdf, but he didnt go over the set rep scheme for the accessories, nor the weight. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. Designed to get you to hit a new pr by the end of the 4 weeks. You do prescribed work on squat and dl, which in week 1 for squat is 4 sets of 6 8 reps depending on the day and for deadlift 2 sets of 6 8 reps depending on the day. Below is a list i have put together for bench, squat and deadlifts. He is one of the best 100% natural pound for pound powerlifters in the world, and designed this 6 program which comes with an excel spreadsheet that automatically formulates your workouts, as well as a detailed pdf document discusses the program in more detail.