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Candito Linear Novice Program (Strength Control)
Workout Overview
Week 1
Day 1: Heavy Lower | Day 2: Heavy Upper | Day 3: Rest | Day 4: Control Lower | Day 5: Control Upper | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 6 reps | 60s | |
2. Crossed-Arm Barbell Front Squat ▶ | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
4. Stiff-Legged Barbell Deadlift ▶ | 3 sets | 8 - 12 reps | 60s |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
3. Seated Dumbbell Shoulder Press ▶ | 1 set | 6 reps | 60s | |
| 4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
| 5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
| 6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Control Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
| 2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
4. Barbell Deficit Deadlift ▶ | 3 sets | 8 - 12 reps | 60s |
Control Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Spoto Press | 6 sets | 4 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 10 reps | 60s | |
| 4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
| 5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Week 2
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 6 reps | 60s | |
| 2. Crossed-Arm Barbell Front Squat▶ | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 4. Stiff-Legged Barbell Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 6 reps | 60s | |
| 4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
| 5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
| 6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Control Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
| 2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
| 4. Barbell Deficit Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Control Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Spoto Press | 6 sets | 4 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 10 reps | 60s | |
| 4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
| 5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Week 3
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 6 reps | 60s | |
| 2. Crossed-Arm Barbell Front Squat▶ | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 4. Stiff-Legged Barbell Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 6 reps | 60s | |
| 4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
| 5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
| 6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Control Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
| 2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
| 4. Barbell Deficit Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Control Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Spoto Press | 6 sets | 4 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 10 reps | 60s | |
| 4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
| 5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Week 4
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 6 reps | 60s | |
| 2. Crossed-Arm Barbell Front Squat▶ | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 4. Stiff-Legged Barbell Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 3 sets | 6 reps | 60s | |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 6 reps | 60s | |
| 4. Pull-up | 1 set | 6 reps | 60s | & Dip Weighted |
| 5. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
| 6. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s |
Control Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Pause Squat | 6 sets | 4 reps | 60s | |
| 2. Barbell Pause Front Squat | 3 sets | 8 - 12 reps | 60s | |
| 3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | |
| 4. Barbell Deficit Deadlift▶ | 3 sets | 8 - 12 reps | 60s |
Control Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Spoto Press | 6 sets | 4 reps | 60s | |
| 2. Bent Over Two-Dumbbell Row | 6 sets | 4 reps | 60s | Paused |
| 3. Seated Dumbbell Shoulder Press▶ | 1 set | 10 reps | 60s | |
| 4. Pull-up | 1 set | 10 reps | 60s | & Dip weighted |
| 5. Barbell JM Bench Press | 3 sets | 8 - 12 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s |
Date Created: 2/13/20, 3:11 AM
Last Updated: 9/12/20, 9:38 PM
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