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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
Build Muscle, Gain Strength, Powerlifting
Equipment
2 x Dumbbell, Barbell, Flat Bench, Other, Pull up bar, Sandbag, Squat Rack
Statistics
Average Cardio 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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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
2. Crossed-Arm Barbell Front Squat
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3. Barbell Deadlift
2 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift▶
4. Stiff-Legged Barbell Deadlift
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Heavy Upper

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

Control Lower

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Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
1. Barbell Pause Squat
6 sets, 4 reps, (rest 60s)
Show Alternative Exercises
Barbell Pause Front Squat demonstrationPlay Barbell Pause Front Squat demonstration
2. Barbell Pause Front Squat
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
3. Barbell Paused Deadlift
3 sets, 4 reps, (rest 60s)
Show Alternative Exercises
Barbell Deficit Deadlift demonstrationPlay Barbell Deficit Deadlift demonstration
4. Barbell Deficit Deadlift
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Control Upper

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Barbell Spoto Press demonstrationPlay Barbell Spoto Press demonstration
1. Barbell Spoto Press
6 sets, 4 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2. Bent Over Two-Dumbbell Row
6 sets, 4 reps, (rest 60s)
Paused
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
3. Seated Dumbbell Shoulder Press
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4. Pull-up
1 set, 10 reps, (rest 60s)
& Dip weighted
Show Alternative Exercises
Barbell JM Bench Press demonstrationPlay Barbell JM Bench Press demonstration
5. Barbell JM Bench Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6. Standing Dumbbell Biceps Curl
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/12/2020, EST


Last Updated: 7/12/2021, EDT

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