Candito Linear Novice Program (Strength Control)

By Jonnie Candito

	Intermediate (2-3 years)
	38 minutes/day \| 4 days/week \| 4 weeks
	Gain Strength, Powerlifting, Build Muscle
	Barbell, Squat Rack, Flat Bench, 2 x Dumbbell, Pull up bar, Other, Sandbag Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Back 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

Exercise	Sets	Reps	Rest
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 See Exercise Notes	1 set	6 reps	60s
5.Standing Dumbbell Biceps Curl	3 sets	8-12 reps	60s
6.Barbell JM Bench Press	3 sets	8-12 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Spoto Press	6 sets	4 reps	60s
2.Bent Over Two-Dumbbell Row See Exercise Notes	6 sets	4 reps	60s
3.Seated Dumbbell Shoulder Press	1 set	10 reps	60s
4.Pull-up See Exercise Notes	1 set	10 reps	60s
5.Barbell JM Bench Press	3 sets	8-12 reps	60s
6.Standing Dumbbell Biceps Curl	3 sets	8-12 reps	60s

Date Created: 2/13/2020, UTC

Last Updated: 10/30/2021, UTC

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