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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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3 sets, 8 - 12 reps, (rest 60s)
You can change this if you want (Optional Exercise)
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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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3 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
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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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Hypertrophy Upper

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Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
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Cable Lateral Raise
4 sets, 8 - 12 reps, (rest 60s)
Optional Exercise
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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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