The Candito 6 Week Program Template is a popular strength training program designed by powerlifter Candito. It is a periodized program that gradually increases the weight and intensity of your workouts over the course of 6 weeks. The program is designed to help you build strength and muscle mass.
The Candito 6 Week Program Template
The Candito 6 Week Program Template is a 6-day-per-week program that consists of the following:
- Monday: Bench press
- Tuesday: Squats
- Wednesday: Rest
- Thursday: Deadlifts
- Friday: Overhead press
- Saturday: Power cleans
- Sunday: Rest
The program is divided into three phases:
- Phase 1: The first 2 weeks of the program are designed to build a foundation of strength and muscle mass. The workouts are relatively light and the volume is low.
- Phase 2: The next 2 weeks of the program are designed to increase the intensity and volume of your workouts. The weight you lift will increase and you will perform more sets and reps.
- Phase 3: The final 2 weeks of the program are designed to peak your strength and power. The weight you lift will continue to increase and you will perform fewer sets and reps.
How to Use the Candito 6 Week Program Template
To use the Candito 6 Week Program Template, you will need to determine your 1-rep max for each of the exercises in the program. Once you have determined your 1-rep max, you can calculate your working weights for each exercise using the following formula:
Working weight = 1-rep max x (percentage of 1-rep max)
The percentage of 1-rep max that you use will vary depending on the phase of the program you are in. In Phase 1, you will use a lower percentage of your 1-rep max (e.g., 70-80%). In Phase 2, you will use a higher percentage of your 1-rep max (e.g., 80-90%). In Phase 3, you will use a very high percentage of your 1-rep max (e.g., 90-100%).
You will also need to determine the number of sets and reps that you will perform for each exercise. The number of sets and reps will vary depending on the exercise and the phase of the program you are in. In Phase 1, you will perform fewer sets and reps (e.g., 3 sets of 8-12 reps). In Phase 2, you will perform more sets and reps (e.g., 4 sets of 8-12 reps). In Phase 3, you will perform fewer sets and reps (e.g., 2 sets of 6-10 reps).
The Candito 6 Week Program Template is a challenging program, but it can help you build strength and muscle mass quickly. If you are looking for a program to help you reach your fitness goals, the Candito 6 Week Program Template is a great option.
