Candito Linear Novice Program (Strength Power)

By Jonnie Candito

Experience

Beginner (1-2 years)

Time

49 minutes/day | 4 days/week | 4 weeks

Good for

Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

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 benching
2x weekly squatting

If you plan on running one of Jonnie’s programs, I highly recommend reading the free guides on his site.

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

Week 1

Heavy Lower

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

Heavy Upper

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

Power Lower

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

Control Upper

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

Candito Linear Novice Program (Strength Power)

Workout Overview

Week 1

Week 1

Heavy Lower

Heavy Upper

Power Lower

Control Upper

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