Candito Linear Novice Program (Strength Power)

By Jonnie Candito

	Intermediate (2-3 years)
	40 minutes/day \| 4 days/week \| 4 weeks
	Gain Strength, Powerlifting
	Barbell, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, Pull up bar, 2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Seated Leg Curl Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

The “Power” variation is similar to the “Control” version, but focuses more on developing explosiveness and exposing the athlete’s CNS to near-maximal weights.

Recommended because:

2x weekly benching
2x weekly squatting

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:

Power Lower

Day 5:

Control 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.Seated Dumbbell Shoulder Press	1 set	6 reps	60s
4.Lat Pulldown	1 set	6 reps	60s
5.Barbell Close-Grip Bench Press See Exercise Notes	3 sets	8-12 reps	60s
6.Rope Cable Triceps Extension See Exercise Notes	3 sets	8-12 reps	60s

Day 4 - Power Lower

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	6 sets	4 reps	60s
2.Crossed-Arm Barbell Front Squat	6 sets	4 reps	60s
3.Standing Leg Curl See Exercise Notes	5 sets	4 reps	60s
4.Leg Extensions See Exercise Notes	5 sets	4 reps	60s

Day 5 - Control Upper

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Exercise	Sets	Reps	Rest
1.Barbell Spoto Press	6 sets	4 reps	60s
2.Lat Pulldown See Exercise Notes	6 sets	4 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	1 set	10 reps	60s
4.Seated Cable Row	1 set	10 reps	60s
5.Barbell Biceps Curl See Exercise Notes	3 sets	8-12 reps	60s
6.Cable Tricep Extension See Exercise Notes	3 sets	8-12 reps	60s

Date Created: 2/13/2020, UTC

Last Updated: 10/30/2021, UTC

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