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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
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
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar
Statistics
Average Carido 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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1. Barbell Squat
3 sets, 6 reps, (rest 60s)
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2. Barbell Deadlift
2 sets, 6 reps, (rest 60s)
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3. Leg Extensions
3 sets, 8 - 12 reps, (rest 60s)
You can change this if you want (Optional Exercise)
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4. Lying Leg Curls
3 sets, 8 - 12 reps, (rest 60s)
You can change this if you want (Optional Exercise)
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Heavy Upper

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

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

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1. Machine Bench Press
4 sets, 8 reps, (rest 60s)
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2. Leverage Incline Chest Press
4 sets, 8 reps, (rest 60s)
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3. Lat Pulldown
4 sets, 8 reps, (rest 60s)
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4. Close-Grip Front Lat Pulldown
4 sets, 8 reps, (rest 60s)
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5. Dumbbell Lateral Raise
Dumbbell Lateral Raise▶
3 sets, 10 reps, (rest 60s)
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6. Standing Dumbbell Biceps Curl
3 sets, 10 reps, (rest 60s)
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7. Cable Lateral Raise
Cable Lateral Raise▶
4 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
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8. Dumbbell Alternating Front Raise
4 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
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Date Created: 2/12/2020, UTC


Last Updated: 4/18/2021, UTC

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