Candito Linear Novice Program (Strength Power)

By Jonnie Candito

Experience

Beginner (1-2 years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

The “Power” variation is similar to the “Control” version, but focuses more on developing explosiveness and exposing the athlete’s CNS to near-maximal weights.Recommended because:2x weekly benching2x

Source

liftvault.com

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Heavy Lower

Day 2: Heavy Upper

Day 3: Rest

Day 4: Power Lower

Day 5: Control Upper

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Heavy Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	6 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s	Optional Exercise
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s	Optional Exercise

Heavy Upper

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	60s
3. Seated Dumbbell Shoulder Press ▶	1 set	6 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	1 set	6 reps	60s
5. Close-Grip Bench Press ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 12 reps	60s	Optional Exercise

Power Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	4 reps	60s	Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat ▶	6 sets	4 reps	60s
3. Standing Leg Curl ▶	5 sets	4 reps	60s	Optional Exercise
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	4 reps	60s	Optional Exercise

Control Upper

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Exercise	Sets	Reps	Rest	Notes
1. Spoto Press W3D4 \| Spoto Press \| Deadlift by Phil Herndon Powerlifting	6 sets	4 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	6 sets	4 reps	60s	Pause
3. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	1 set	10 reps	60s
4. Elevated Cable Rows ▶	1 set	10 reps	60s
5. Barbell Biceps Curl ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Cable Tricep Extension ▶	3 sets	8 - 12 reps	60s	Optional Exercise

Week 2

Heavy Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	6 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s	Optional Exercise
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s	Optional Exercise

Heavy Upper

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	60s
3. Seated Dumbbell Shoulder Press ▶	1 set	6 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	1 set	6 reps	60s
5. Close-Grip Bench Press ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 12 reps	60s	Optional Exercise

Power Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	4 reps	60s	Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat ▶	6 sets	4 reps	60s
3. Standing Leg Curl ▶	5 sets	4 reps	60s	Optional Exercise
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	4 reps	60s	Optional Exercise

Control Upper

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Exercise	Sets	Reps	Rest	Notes
1. Spoto Press W3D4 \| Spoto Press \| Deadlift by Phil Herndon Powerlifting	6 sets	4 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	6 sets	4 reps	60s	Pause
3. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	1 set	10 reps	60s
4. Elevated Cable Rows ▶	1 set	10 reps	60s
5. Barbell Biceps Curl ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Cable Tricep Extension ▶	3 sets	8 - 12 reps	60s	Optional Exercise

Week 3

Heavy Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	6 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s	Optional Exercise
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s	Optional Exercise

Heavy Upper

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	60s
3. Seated Dumbbell Shoulder Press ▶	1 set	6 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	1 set	6 reps	60s
5. Close-Grip Bench Press ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 12 reps	60s	Optional Exercise

Power Lower

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	4 reps	60s	Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat ▶	6 sets	4 reps	60s
3. Standing Leg Curl ▶	5 sets	4 reps	60s	Optional Exercise
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	4 reps	60s	Optional Exercise

Control Upper

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Spoto Press W3D4 \| Spoto Press \| Deadlift by Phil Herndon Powerlifting	6 sets	4 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	6 sets	4 reps	60s	Pause
3. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	1 set	10 reps	60s
4. Elevated Cable Rows ▶	1 set	10 reps	60s
5. Barbell Biceps Curl ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Cable Tricep Extension ▶	3 sets	8 - 12 reps	60s	Optional Exercise

Week 4

Heavy Lower

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	6 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	6 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s	Optional Exercise
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s	Optional Exercise

Heavy Upper

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	6 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 reps	60s
3. Seated Dumbbell Shoulder Press ▶	1 set	6 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	1 set	6 reps	60s
5. Close-Grip Bench Press ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	8 - 12 reps	60s	Optional Exercise

Power Lower

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	4 reps	60s	Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat ▶	6 sets	4 reps	60s
3. Standing Leg Curl ▶	5 sets	4 reps	60s	Optional Exercise
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	4 reps	60s	Optional Exercise

Control Upper

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Spoto Press W3D4 \| Spoto Press \| Deadlift by Phil Herndon Powerlifting	6 sets	4 reps	60s
2. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	6 sets	4 reps	60s	Pause
3. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	1 set	10 reps	60s
4. Elevated Cable Rows ▶	1 set	10 reps	60s
5. Barbell Biceps Curl ▶	3 sets	8 - 12 reps	60s	Optional Exercise
6. Cable Tricep Extension ▶	3 sets	8 - 12 reps	60s	Optional Exercise

Candito Linear Novice Program (Strength Power)

Workout Overview

Week 1

Week 1

Heavy Lower

Heavy Upper

Power Lower

Control Upper

Week 2

Heavy Lower

Heavy Upper

Power Lower

Control Upper

Week 3

Heavy Lower

Heavy Upper

Power Lower

Control Upper

Week 4

Heavy Lower

Heavy Upper

Power Lower

Control Upper

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