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Candito Linear Novice Program (Strength Hyperthrophy)

By Jonnie Candito

Experience
Beginner (1-2 years)
Time
57 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerlifting, Tone Body
Equipment
2 x Dumbbell, Barbell, Bodyweight, Chest Press (Bench Press) Machine, Crossover Cable Machine, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Pull up bar, Single D-Handle Attachment, Squat Rack, Tricep Rope Attachment, Vertical Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

The Candito Linear Program appears in three flavors: hypertrophy, control, and power.

This one is “Hypertrophy” variation uses the highest degree of volume and in order to develop muscular size.

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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Heavy Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8 - 12 reps, (rest 60s)
You can change this if you want (Optional Exercise)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 8 - 12 reps, (rest 60s)
You can change this if you want (Optional Exercise)
Show Alternative Exercises

Heavy Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1 set, 6 reps, (rest 60s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
Show Alternative Exercises
Cable One Arm Triceps Extension (pronated grip)
3 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
Show Alternative Exercises

Hypertrophy Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 8 reps, (rest 60s)
or Front Squat
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 8 reps, (rest 60s)
You can do any variation
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
5 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Hypertrophy Upper

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Machine Bench Press demonstrationPlay Machine Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Leverage Incline Chest Press demonstrationPlay Leverage Incline Chest Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
4 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
Show Alternative Exercises

Date Created: 2/12/2020, EST


Last Updated: 7/12/2021, EDT

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