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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

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Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Power Lower

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ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets4 reps60s
Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
6 sets4 reps60s
3. Standing Leg Curl
Standing Leg Curl
5 sets4 reps60s
Optional Exercise
4. Leg Extensions5 sets4 reps60s
Optional Exercise

Week 2


Power Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets4 reps60s
Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
6 sets4 reps60s
3. Standing Leg Curl
Standing Leg Curl
5 sets4 reps60s
Optional Exercise
4. Leg Extensions5 sets4 reps60s
Optional Exercise

Week 3


Power Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets4 reps60s
Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
6 sets4 reps60s
3. Standing Leg Curl
Standing Leg Curl
5 sets4 reps60s
Optional Exercise
4. Leg Extensions5 sets4 reps60s
Optional Exercise

Week 4


Power Lower

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets4 reps60s
Tempo: 1/0/X/0
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
6 sets4 reps60s
3. Standing Leg Curl
Standing Leg Curl
5 sets4 reps60s
Optional Exercise
4. Leg Extensions5 sets4 reps60s
Optional Exercise

Date Created: 2/13/20, 3:47 AM


Last Updated: 9/12/20, 9:37 PM

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