Candito Linear Program (2).pdf

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Candito Linear Programming

By Jonnie Candito

The goal with this program is to provide a very simple layout with linear progression.

That means the program will not change week to week, simply steadily increasing weight without

altering other training variables. This lack of variation can be used to your advantage as simply a

mental a break from percentage based programming, or as a novice program to take advantage

of beginner gains. However, there is some variation within the week for not just specific physical

reasons, but also due to the fact that the psychology of a lifter plays a huge role in how effectively

strength can be developed.

Another purpose for this program is to give you a more flexible regimen. My 6 week

periodization program does have a more specific schedule, and I understand that some people

might not have an opportunity to complete a full cycle uninterrupted.

Also I want to say that with any program I make for you, I have actually used it prior to

coming up with it. Because anyone can just come up with a random program, but I’ve actually

found this style of training to not only be efficient in theory, but also extremely effective

personally. This is where those psychological factors come into play. An example I’ll give is that

with all of my programs I keep lower body training to a very minimalistic outline. Even in terms of

frequency some say 3 leg sessions a week is ideal for everyone. But the truth is it just isn’t that

simple. Your programming has to put you in a position where you can not only stimulate growth

via adequate volume, but more importantly be able to focus 100% of your energy into the heavy

lower body sessions. Motivation is a training variable. Like all other variables, they are

interconnected. Raise the volume, loading, and frequency too high? Well then not only is

recovery/risk of injury now an issue, but long term motivation is also decreased. My mentality

has always been that squats and deadlifts are never going to be easy. I’ve noticed that squatting

315 lbs x 10 is still difficult, even though I can squat 405+ lbs x 10. These big lifts require you to

be mentally ready. I noticed when I did just train legs more often without a sense of purpose

because it is always difficult, I was fooling myself into thinking I was training adequately. Yet I

wasn’t really progressing quickly. When I started training 3 sets of 6 reps on squats, 2 sets of 6

reps on deadlifts, long rests in between sets, focused on setting a personal record, that was

when I started progressing very rapidly. I went from squatting 325 lbs, to 395 lbs, to 465 lbs in a

period of about 1.52 years. This was done without bulking as well, just gaining 1015 lbs of

bodyweight while decreasing bodyfat percentage.

That doesn’t mean those exact numbers of sets and reps are magical, rather it shows

how effective a minimalist setup can be. I have since refined my training methods into this

linear program and the 6 week periodization program, I personally never use a program outside

of those two for my own training. Overall, this program is just an effective way to

implement very simple programming for strength/muscular development.

3 Different Templates

The entire goal of this is to focus on simple strength training. That is why there are 3

templates, but all of them include the same exact setup on the heavy strength days. However,

each program is set up to modify the variation days to serve different purposes. The three

templates are the strength/control program, strength/power program, and

strength/hypertrophy program.

Strength/Control

Of all 3 templates, this setup is the main one I’d recommend for general strength. It is

also ideal for beginners. When I say beginners, I mean new to serious strength training. If you

have absolutely no experience with lifting in general, then you may want to give yourself 6

months or so to lift with lighter weights. You will need to know how to perform the lifts safely with

a full range of motion prior to this. As a beginner you likely won’t be very efficient or consistent

with your form, but I don’t want anyone starting this program without being able to at least

perform the lifts with proper form using an empty barbell.

I anticipate most people seeing this program will want to use this template. The beauty in

this format is that you will not only be lifting with a high intensity to take advantage of the quick

progression new lifters have, but also the pause variations will force you to strengthen your form.

Notice how I said strengthen your form rather than learn proper form. That is because

something which seems to be downplayed is the fact that maintaining proper form requires more

than skill and even mobility, it also strength in specific areas. You may be able to squat down

with your knees opening up, but if your hip flexors/external rotators (I group them together

because the hip flexors also aid in external rotation as well) are weak, then once the weight gets

heavy enough your knees will cave in.

The goal with the control day is to develop the skill of the lifts, increase time under tension

which will help build muscle, and increase effective mobility by strengthening form. Another

benefit, which is possibly the most significant, is the control day allows for lighter weights to be

used without dropping the overall intensity. So you can train your squat without worrying about

battling the same numbers every workout which may cause mental barriers. This isn’t just for

beginners. Paused lifts are actually used by not just by advanced, but even elite lifters very

often. So while including these variations can be extremely useful to develop form for novice

lifters, it will always be effective no matter the experience of the lifter. I know I’ll constantly use

this exact setup for different periods of my training in the future.

This program follows an upper/lower split, which is generally going to be more effective

than a 5day bodypart split for natural athletes in terms of building strength/muscle. I suggest

upper/lower rather than fullbody routines simply because that setup can make it difficult to

adequately train the entire body without losing focus due to fatigue near the end of the workouts.

Strength/Control Program

Monday Heavy Lower Day

Squat 3 sets x 6 reps

Deadlift 2 sets x 6 reps

Optional Exercise 3 sets x 812 reps

Tuesday Heavy Upper Day

Bench Press 3 sets x 6 reps

Primary Upper Back Exercise 3 sets x 6 reps

Shoulder Exercise 1 set x 6

Upper Back Exercise #2 1 set x 6

Optional Exercise 3 sets x 812 reps

Thursday Control Lower Day

Pause Squat 6 sets x 4 reps

Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps

Optional Exercise 3 sets x 812 reps

Friday Control Upper Day

Spoto Press 6 sets x 4 reps

Pause Primary Upper Back Exercise (pause at full contraction) 6 sets x 4 reps

Shoulder Exercise 1 set x 10

Upper Back Exercise #2 (not paused) 1 set x 10

Optional Exercise 3 sets x 812 reps

Note The sets/reps listed are for the working sets. That means it does not include the warm up sets to be done

prior to the prescribed sets/reps. Also, upper back exercise #2 is a slot for a vertical pull, while the first upper back

exercise should be a horizontal pull (rowing movement).

Progression Of Loading

To start for the heavy days, pick a weight you can perform for 3 straight 6 rep sets

without any trouble. Now that isn’t to say you should start with an extremely light weight, just

make sure there is no chance of failure. Around 7580% of your 1 rep max is generally going to

be where you want to begin. So someone who benches 225 for a 1 rep max, would work with

anywhere from 170180.

For the control day, the rules are the same. For the 6 sets of 4 reps, make sure you can

comfortably complete the weight you start out with as well. The weight is going to be lighter than

your heavy day since you are performing so many sets and the pause variations make it more

difficult. So typically for the pause squats, pause deadlifts, spoto presses, and pause upper

back movements, you’ll be using around 70% of your normal 1 rep max in those lifts.

Now as far as progression, each week add 010 pounds. Now I know your first thought

is probably why include 0? Well the truth is often times one of the main lifts, usually the bench

press,, will develop slower than the lower body lifts due to less weight/force being involved. This

may cause you to want to take two weeks to increase by the smallest increment your gym has

available (5 lbs for most people in standard gyms). And also, sometimes you may feel great one

week, and want to throw on 10 more pounds than last week. This is very possible if you are a

beginner, are on a bulk, or are just usually not training for strength with 100% focus throughout

the year. But generally speaking, adding the smallest increment (5 lbs for most) each week will

be the goal for each lift. Overall the end goal is that the heavy days will be very intense

sessions where you have to put 100% of your focus into each working set. The first

couple weeks will be easier to build into it, but

You may be thinking, does this progression apply to the control days? The answer

is yes, you want to progress in the pause variations as well. But like the main lifts, I leave it open

to 010 pounds because you need to listen to your body. The heavy days should be intense after

a couple weeks so odds are you’ll be fairly sore going into these control days. So if that is the

case, then you can adjust by not raising the weight for the control session to match the weekly

raise in the normal lifts. Then from there you could start raising both the standard heavy lifts and

control lifts at the same rate again with the discrepancy increased between the heavy/control

days. The control days should be challenging overall but you should never be at serious

risk of actually missing a rep. The heavy days should be where the limits are being pushed at

the start of the week.

Accessory Exercises

I intentionally want to leave the exercises besides bench, squat, and deadlift to be open

for you to choose. For the shoulder, upper back, and bicep exercises I suggest you pick a

movement and stick with it for at least 4 weeks. So for example if you choose to use

dumbbell rows for upper back, stick with it for at least 4 straight weeks rather than switching

every week or so. By sticking with a movement it allows you to master it while focusing on

progression. But then I also don’t want you to be too limited, which is why after 4 solid weeks

of dumbbell rowing, then you could use another movement, like weighted pull ups for example for

the upper back exercise.

As far as progression goes for the accessory lifts, it can depend on the lift. For the

primary upper back movement (horizontal pull), the goal is to increase by 010 lbs each

week just like the bench press. Generally speaking from what I’ve seen, most trainees

typically are able to progress quicker by a significant margin in both the bench and a form of row

in comparison to a shoulder press and vertical pull. That is one of the reasons why the volume

is lower on those movements as they are included more to balance out strength development

rather than being the foundation of upper body strength in the program. With this in mind,

progression for the shoulder/vertical pull exercises should be at 010 lbs per each 3

week period. So to recap, for the main lifts you’ll try to increase every week if possible, but on

these lifts, every 3 weeks bump up the weight.

Suggested Exercises For Accessory Lifts

Upper Back Exercise #1 Options (horizontal pulls)

1. Dumbbell row

2. Barbell row

3. Any machine upper back movement

Shoulder Exercises

1. Seated dumbbell press

2. Standing dumbbell press

3. Military press

4. Seated barbell press

5. Any machine shoulder movement

Upper Back Exercise #2 Options (vertical pulls)

1. Weighted pullup

2. Weighted chinup

3. Pulldown

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