candito linear strength workout


487,979 workout plans made!

 
NOTE: Full account and data logging available on 1st of July, 2017!

Setup

1) Your nickname:
2) Your Photo URL:
3) Workout Type:
Unsure? Click here.
4) Your risk tolerance:
Unsure? Click here.
5) Units: (kg or lbs)
none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

I agree to check with my physician before starting this workout program and agree to use this workout plan for my personal use only.


Not Sample? Create your own custom workout plan!

candito linear strength workout

This is a basic linear strength and hypertrophy training program that is very similar to Jonnie Candito's linear workout, if you want to follow his workout to the letter then please click on that link. Jonnie Candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. If you accept the default exercises here when you design your custom workout plan, it will be very similar to his workout plan. The benefit resides in the fact that if you are unable for any reason to use the suggested exercises, you can choose substitute exercises and still reap some of the benefits of the program.

Modify exercises used in this workout

MONDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4
SQUATS6 reps6 reps6 reps
DEADLIFTS6 reps6 reps6 reps
GLUTE HAM RAISE (optional)12 reps12 reps12 reps
CALF RAISE, DONKEY, MACHINE (optional)12 reps12 reps12 reps

TUESDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4
BENCH PRESS, FLAT6 reps6 reps6 reps
PULLDOWN, CABLE, WIDE GRIP6 reps6 reps6 reps
OVERHEAD PRESS, STANDING, BARBELL6 reps6 reps6 reps
LOW ROW, BENT OVER BARBELL6 reps6 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)12 reps12 reps12 reps
BICEPS CURLS, PREACHER, DUMBBELLS (optional)12 reps12 reps12 reps

THURSDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4
SQUATS, FRONT8 reps8 reps8 reps8 reps
DEADLIFTS, STIFF LEGGED8 reps8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps8 reps
GLUTE HAM RAISE (optional)12 reps12 reps12 reps12 reps
CALF RAISE, DONKEY, MACHINE (optional)12 reps12 reps12 reps12 reps

FRIDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4
DUMBBELL PRESS, INCLINE8 reps8 reps8 reps8 reps
FLYS, DUMBELL, INCLINE8 reps8 reps8 reps8 reps
PULLDOWN, CABLE, WIDE GRIP8 reps8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps8 reps
OVERHEAD PRESS, STANDING, BARBELL8 reps8 reps8 reps8 reps
BICEPS CURLS, PREACHER, DUMBBELLS8 reps8 reps8 reps8 reps
DIPS, WEIGHTED (optional)12 reps12 reps12 reps12 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED (optional)12 reps12 reps12 reps12 reps

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES
ARMS EXERCISES