Candito Linear Novice Program (Strength Hyperthrophy)

By Jonnie Candito

	Beginner (1-2 years)
	48 minutes/day \| 4 days/week \| 4 weeks
	Build Muscle, Gain Strength, Powerlifting, Bodybuilding, Tone Body
	Barbell, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, Pull up bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Vertical Bench, Steps, Bodyweight, Back Hyperextension Bench, Chest Press (Bench Press) Machine, Incline Chest Press Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

The Candito Linear Program appears in three flavors: hypertrophy, control, and power.

This one is “Hypertrophy” variation uses the highest degree of volume and in order to develop muscular size.

Recommended because:

2x weekly benching
2x weekly squatting
Plenty of exposure to accessory movements, especially in the “Hypertrophy” and “Control” variants

If you plan on running one of Jonnie’s programs, I highly recommend reading the free guides on his site.

Description

Week 1 Overview

Day 1:

Heavy Lower

Day 2:

Heavy Upper

Day 3:

Rest

Day 4:

Hypertrophy Lower

Day 5:

Hypertrophy Upper

Day 6:

Rest

Day 7:

Rest

Day 1 - Heavy Lower

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	6 reps	60s
2.Barbell Deadlift	2 sets	6 reps	60s
3.Leg Extensions See Exercise Notes	3 sets	8-12 reps	60s
4.Lying Leg Curls See Exercise Notes	3 sets	8-12 reps	60s

Day 2 - Heavy Upper

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	6 reps	60s
2.Pull-up	3 sets	6 reps	60s
3.Bent Over Barbell Row	1 set	6 reps	60s
4.Cable Triceps Pressdown See Exercise Notes	3 sets	8-12 reps	60s
5.Cable One Arm Triceps Extension (pronated grip) See Exercise Notes	3 sets	8-12 reps	60s

Day 4 - Hypertrophy Lower

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	8 reps	60s
2.Barbell Deadlift See Exercise Notes	3 sets	8 reps	60s
3.Lying Leg Curls	3 sets	8 reps	60s
4.Standing Calf Raises	5 sets	15 reps	60s
5.Leg Extensions	3 sets	8-12 reps	60s
6.Hyperextension	3 sets	8-12 reps	60s

Day 5 - Hypertrophy Upper

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Exercise	Sets	Reps	Rest
1.Machine Bench Press	4 sets	8 reps	60s
2.Leverage Incline Chest Press	4 sets	8 reps	60s
3.Lat Pulldown	4 sets	8 reps	60s
4.Close-Grip Front Lat Pulldown	4 sets	8 reps	60s
5.Dumbbell Lateral Raise	3 sets	10 reps	60s
6.Standing Dumbbell Biceps Curl	3 sets	10 reps	60s
7.Cable Lateral Raise See Exercise Notes	4 sets	8-12 reps	60s
8.Dumbbell Alternating Front Raise See Exercise Notes	4 sets	8-12 reps	60s

Date Created: 2/12/2020, UTC

Last Updated: 10/30/2021, UTC

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