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Candito hypertrophy 4 day linear

by Liam E.
116 athletes joined

Program Description

Candito linear strength hypertrophy ported to booste camp Increase lower body lifts by 10 pounds a week and upper body by 5 pounds a week Eventually you may need to increase weight on a 2 week basis Feel free to message mess with optional’s This is Jonnie Canditos program Original program read for more important info about program and how to modify http://www.canditotraininghq.com/app/download/956915124/Candito+Linear+Program+%282%29.pdf

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2024 02:47
  • Last Edited
    Dec 26, 2024 08:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
ISO Lateral Pulldown
1
6 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
4
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Leg Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6 Reps
-
3
Overhead Press (Barbell)
1 Set
6 Reps
-
4
ISO Lateral Pulldown
1 Set
6 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
5 Sets
15 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
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8
Tricep Pushdown (Cable)
4 Sets
12 Reps
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Day 1
1
Squat (Barbell)
3 Sets
6 Reps
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2
Deadlift (Barbell)
2 Sets
6 Reps
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3
Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
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