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Candito Linear Novice Program (Strength Power)

By Jonnie Candito

Experience
Intermediate (2-3 years)
Time
36 minutes/day | 4 days/week | 4 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, Pull up bar, 2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Tricep Rope Attachment, Seated Leg Curl Machine, Crossover Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description
Source: liftvault.com

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.

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Workout Overview


Heavy Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
2 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises

Heavy Upper

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
3. Seated Dumbbell Shoulder Press
1 set, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
1 set, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
5. Barbell Close-Grip Bench Press
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
6. Rope Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises

Power Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
6 sets, 4 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/X/0
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
2. Crossed-Arm Barbell Front Squat
6 sets, 4 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Leg Curl▶
3. Standing Leg Curl
5 sets, 4 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
5 sets, 4 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises

Control Upper

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Barbell Spoto Press demonstrationPlay Barbell Spoto Press demonstration
1. Barbell Spoto Press
6 sets, 4 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2. Lat Pulldown
6 sets, 4 reps, (rest 60s)
Pause
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3. Standing Barbell Military Press (AKA Overhead Press)
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Elevated Cable Rows▶
4. Elevated Cable Rows
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
6. Cable Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Optional Exercise
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/13/2020, UTC


Last Updated: 10/1/2021, UTC

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