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Candito Linear Novice Program (Strength Control)

By Jonnie Candito

Experience
Beginner (1-2 years)
Time
47 minutes/day | 4 days/week | 4 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting
Equipment
Barbell, Dumbbell, Pull up bar
Statistics
Average Carido Intensity
40%
Average Exertion
80%
Description
Source: liftvault.com

The “Control” variation is recommended for most beginners and anyone seeking to make strength gains.


Recommended because:

  • 2x weekly benching
  • 2x weekly squatting
  • Plenty of exposure to accessory movements, especially in the “Hypertrophy” and “Control” variants

If you plan on running one of Jonnie’s programs, I highly recommend reading the free guides on his site.

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Workout Overview


Heavy Lower

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1. Barbell Squat
3 sets, 6 reps, (rest 60s)
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2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat▶
3 sets, 8 - 12 reps, (rest 60s)
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3. Barbell Deadlift
2 sets, 6 reps, (rest 60s)
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4. Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift▶
3 sets, 8 - 12 reps, (rest 60s)
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Heavy Upper

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1. Barbell Bench Press
3 sets, 6 reps, (rest 60s)
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2. Bent Over Two-Dumbbell Row
3 sets, 6 reps, (rest 60s)
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3. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press▶
1 set, 6 reps, (rest 60s)
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4. Pull-up
1 set, 6 reps, (rest 60s)
& Dip Weighted
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5. Standing Dumbbell Biceps Curl
3 sets, 8 - 12 reps, (rest 60s)
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6. Barbell JM Bench Press
3 sets, 8 - 12 reps, (rest 60s)
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Control Lower

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1. Barbell Pause Squat
6 sets, 4 reps, (rest 60s)
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2. Barbell Pause Front Squat
3 sets, 8 - 12 reps, (rest 60s)
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3. Barbell Paused Deadlift
3 sets, 4 reps, (rest 60s)
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4. Barbell Deficit Deadlift
Barbell Deficit Deadlift▶
3 sets, 8 - 12 reps, (rest 60s)
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Control Upper

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1. Spoto Press
6 sets, 4 reps, (rest 60s)
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2. Bent Over Two-Dumbbell Row
6 sets, 4 reps, (rest 60s)
Paused
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3. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press▶
1 set, 10 reps, (rest 60s)
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4. Pull-up
1 set, 10 reps, (rest 60s)
& Dip weighted
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5. Barbell JM Bench Press
3 sets, 8 - 12 reps, (rest 60s)
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6. Standing Dumbbell Biceps Curl
3 sets, 8 - 12 reps, (rest 60s)
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Date Created: 2/13/2020, UTC


Last Updated: 4/18/2021, UTC

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