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Candito Linear Novice Program (Strength Hyperthrophy)
Workout Overview
Week 1
Day 1: Heavy Lower | Day 2: Heavy Upper | Day 3: Rest | Day 4: Hypertrophy Lower | Day 5: Hypertrophy 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 - 33 sets | 6 reps | 60s | |
| 2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
| 4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Pull-up | 3 sets | 6 reps | 60s | |
| 3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
4. Cable Triceps Pressdown ▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
5. Cable One Arm Triceps Extension (pronated grip) ▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Hypertrophy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
| 2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
| 3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
| 4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
| 5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Hyperextension ▶ | 3 sets | 8 - 12 reps | 60s |
Hypertrophy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Machine Bench Press | 4 sets | 8 reps | 60s | |
| 2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
| 3. Lat Pulldown | 4 sets | 8 reps | 60s | |
4. Close-Grip Front Lat Pulldown ▶ | 4 sets | 8 reps | 60s | |
5. Dumbbell Lateral Raise ▶ | 3 sets | 10 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Cable Lateral Raise ▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
8. Dumbbell Alternating Front Raise ▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Week 2
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
| 2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
| 4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Pull-up | 3 sets | 6 reps | 60s | |
| 3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
| 4. Cable Triceps Pressdown▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
| 5. Cable One Arm Triceps Extension (pronated grip)▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Hypertrophy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
| 2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
| 3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
| 4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
| 5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
| 6. Hyperextension▶ | 3 sets | 8 - 12 reps | 60s |
Hypertrophy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Machine Bench Press | 4 sets | 8 reps | 60s | |
| 2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
| 3. Lat Pulldown | 4 sets | 8 reps | 60s | |
| 4. Close-Grip Front Lat Pulldown▶ | 4 sets | 8 reps | 60s | |
| 5. Dumbbell Lateral Raise▶ | 3 sets | 10 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
| 7. Cable Lateral Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
| 8. Dumbbell Alternating Front Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Week 3
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
| 2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
| 4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Pull-up | 3 sets | 6 reps | 60s | |
| 3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
| 4. Cable Triceps Pressdown▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
| 5. Cable One Arm Triceps Extension (pronated grip)▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Hypertrophy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
| 2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
| 3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
| 4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
| 5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
| 6. Hyperextension▶ | 3 sets | 8 - 12 reps | 60s |
Hypertrophy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Machine Bench Press | 4 sets | 8 reps | 60s | |
| 2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
| 3. Lat Pulldown | 4 sets | 8 reps | 60s | |
| 4. Close-Grip Front Lat Pulldown▶ | 4 sets | 8 reps | 60s | |
| 5. Dumbbell Lateral Raise▶ | 3 sets | 10 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
| 7. Cable Lateral Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
| 8. Dumbbell Alternating Front Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Week 4
Heavy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 - 33 sets | 6 reps | 60s | |
| 2. Barbell Deadlift | 2 sets | 6 reps | 60s | |
| 3. Leg Extensions | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
| 4. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | You can change this if you want (Optional Exercise) |
Heavy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 6 reps | 60s | |
| 2. Pull-up | 3 sets | 6 reps | 60s | |
| 3. Bent Over Barbell Row | 1 set | 6 reps | 60s | |
| 4. Cable Triceps Pressdown▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
| 5. Cable One Arm Triceps Extension (pronated grip)▶ | 3 sets | 8 - 12 reps | 60s | Optional Exercise |
Hypertrophy Lower
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 8 reps | 60s | or Front Squat |
| 2. Barbell Deadlift | 3 sets | 8 reps | 60s | You can do any variation |
| 3. Lying Leg Curls | 3 sets | 8 reps | 60s | |
| 4. Standing Calf Raises | 5 sets | 15 reps | 60s | |
| 5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
| 6. Hyperextension▶ | 3 sets | 8 - 12 reps | 60s |
Hypertrophy Upper
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Machine Bench Press | 4 sets | 8 reps | 60s | |
| 2. Leverage Incline Chest Press | 4 sets | 8 reps | 60s | |
| 3. Lat Pulldown | 4 sets | 8 reps | 60s | |
| 4. Close-Grip Front Lat Pulldown▶ | 4 sets | 8 reps | 60s | |
| 5. Dumbbell Lateral Raise▶ | 3 sets | 10 reps | 60s | |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
| 7. Cable Lateral Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
| 8. Dumbbell Alternating Front Raise▶ | 4 sets | 8 - 12 reps | 60s | Optional Exercise |
Date Created: 2/12/20, 5:23 AM
Last Updated: 9/12/20, 9:39 PM
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