Sample John Candito 6 weeks powerlifting program

7/17/2019 Sample John Candito 6 weeks powerlifting program

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Monday, August 10, 15

Set 1 Set 2 Set 3 Set 4

Squat Warm Up 97.5 x6 97.5 x6 97.5 x6 97.5 x6

Deadlift Warm Up 127.5 x6 127.5 x6

Optional Exercise 1 Warm Up


Tuesday, August 11, 15


Bench Press Warm Up 55 x10 75 x10 82.5 x8 85 x6

Dumbbell Row Warm Up x10 x10 x8 x6

Seated Dumbbell OHP Warm Up x12 x12 x10 x8

Lat Pulldown Warm Up x12 x12 x10 x8Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12

Optional Exercise 2 Warm Up x8-12 x8-12 x8-12 x8-12

Thursday, August 13, 15


Bench Press Warm Up 55 x10 75 x10 82.5 x8 85 x6



Lat Pulldown Warm Up x12 x12 x10 x8



Friday, August 14, 15


Squat Warm Up 85 x8 85 x8 85 x8 85 x8

Deadlift Warm Up 110 x8 110 x8



Saturday, August 15, 15


Bench Press Warm Up 87.5 xMR






Week 1 - Muscular Conditioning (W/ Moderate Difficulty)





Squat Warm Up 97.5

Deadlift Variation Warm Up x8 x8 x8



Tuesday, August 18, 15


Bench Press Warm Up 80 x10 85 x8 90 x6-8

Dumbbell Row Warm Up x10 x8 x8

Seated Dumbbell OHP Warm Up x10 x8 x6

Lat Pulldown Warm Up x10 x8 x6



Thursday, August 20, 15


Squat Warm Up 100

Deadlift Variation Warm Up x8 x8 x8





Bench Press Warm Up 80 x10 85 x8 90 x6-8






Sunday, August 23, 15

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

xMR10

Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds

rest between sets.Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% movingforward.

Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

xMR10

Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:

If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest bet

If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.

If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.

If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% fo




Bench Press Warm Up 85 xMR










Squat Warm Up 107.5 x4-6 107.5 x4-6 107.5 x4-6

Deadlift Warm Up 140 x3-6 140 x3-6

No Accessory Lifts

Wednesday, August 26, 15


Bench Press Warm Up 92.5 x4-6 92.5 x4-6 92.5 x4-6




No Optional Exercises



Squat Warm Up 110 x4-6

Deadlift Variation Warm Up x8

No Accessory Lifts

Saturday, August 29, 15


Bench Press Warm Up 95 x4-6 95 x4-6 95 x4-6




No Optional Exercises

Week 3 - Linear Max OT Phase





Squat Warm Up 107.5 x3 110 x3 112.5 x3

Deadlift Variation Warm Up x6 x6



Tuesday, September 1, 15


Bench Press Warm Up 92.5 x3 95 x3 100 x3



Lat Pulldown Warm Up x12 x12 x10 x8Optional Exercise 1 Warm Up x8-12 x8-12 x8-12 x8-12


Thursday, September 3, 15


Squat Warm Up 112.5 x3 117.5 x1-2

Deadlift Warm Up 147.5 x3 152.5 x1-2



Friday, September 4, 15


Bench Press Warm Up 97.5 x3 100 x2-4 105 x1-2






Week 4 - Heavy Weight Acclimation



Monday, September 7, 15


Squat Warm Up 120 x1-4

Deadlift Warm Up 107.5 x4 112.5 x4 115 x2

Optional Lower Body Warm Up


Wednesday, September 9, 15


Bench Press Warm Up 107.5 x1-4



Lat Pulldown Warm Up x8 x6 x6Optional Exercise 1 Warm Up x8-12 x8-12 x8-12

Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, September 11, 15


Deadlift Warm Up 155 x1-4



Week 5 - High Intensity Strength

Sample John Candito 6 weeks powerlifting program

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