myworkouts.io logo

Free personalized workout plan

Get started

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.

Show More


Heavy Lower

Scroll to top


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

Heavy Upper

Scroll to top


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

Hypertrophy Lower

Scroll to top

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

Hypertrophy Upper

Scroll to top

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

Date Created: 2/12/2020, EST


Last Updated: 7/12/2021, EDT

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Jonnie Candito

See More More Workouts by Jonnie CanditoSee More More Workouts by Jonnie Candito

More workouts like this

Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting, Women's Tone Body, Men's Tone Body

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan