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
- LevelBeginner, Novice
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 02, 2024 02:47
- Last EditedAug 30, 2024 07:23
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 Pulldown1 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 Press4 Sets
10 Reps
4
Hamstring Curl3 Sets
12 Reps
5
Seated Calf Raise5 Sets
15 Reps
6
Leg Extension4 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 Pulldown4 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
8
Tricep Pushdown (Cable)4 Sets
12 Reps
Day 1
1
Squat (Barbell)3 Sets
6 Reps
2
Deadlift (Barbell)2 Sets
6 Reps
3
Hamstring Curl3 Sets
10 Reps
4
Leg Extension3 Sets
12 Reps