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Candito Linear Strength Hypertrophy

by Trevor S.
22 athletes joined

Program Description

The purpose of this program is to increase strength by adding 2.5lbs-5lbs to your main lifts every week and can be run indefinitely. If you miss a lift, go back to last week’s numbers and then try again in the following week. If you miss twice in a row with the previous method, take a deload week for that specific lift and then aim to hit your target the following week.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2024 09:12
  • Last Edited
    Feb 07, 2025 12:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Standing Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Dumbbell Row
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Chest Supported Row (Machine)
2
6 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Machine)
4
15 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Dumbbell Row
3 Sets
6 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Machine)
4 Sets
15 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@7.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
5 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
6 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
12 Reps
@7.5