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candito 6 week periodization workout

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none, bodyweight only full gym
complete weight set pullup bar
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candito 6 week periodization workout

This is the advanced strength training program that is very similar to Jonnie Candito's 6 week periodization 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 the benefits of the program by following the periodization plan. This is a six week program that starts light and then works you up to exceed your previous 1RM.

Modify exercises and weights used in this workout

WEEK 1

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
DEADLIFTS (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)10 reps10 reps8 reps6 reps
SQUATS, BOX (optional)10 reps10 reps8 reps6 reps
Muscular Conditioning

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
LOW ROW, BENT OVER BARBELL10 reps10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps10 reps8 reps6 reps
Muscular Conditioning

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
LOW ROW, BENT OVER BARBELL10 reps10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps10 reps8 reps6 reps
Muscular Conditioning

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
DEADLIFTS (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)10 reps10 reps8 reps6 reps
SQUATS, BOX (optional)10 reps10 reps8 reps6 reps
Muscular Conditioning

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)160 x 10220 x 10235 x 8250 x 6
LOW ROW, BENT OVER BARBELL10 reps10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps10 reps8 reps6 reps
Muscular Conditioning

WEEK 2

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)235 x 10250 x 8270 x 6
DEADLIFTS, DEFICIT10 reps8 reps6 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)10 reps8 reps6 reps
SQUATS, BOX (optional)10 reps8 reps6 reps
Muscular Conditioning/Hypertrophy

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)235 x 10250 x 8270 x 6
LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps8 reps6 reps
Muscular Conditioning/Hypertrophy

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)235 x 10250 x 8270 x 6
DEADLIFTS, DEFICIT10 reps8 reps6 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)10 reps8 reps6 reps
SQUATS, BOX (optional)10 reps8 reps6 reps
Muscular Conditioning/Hypertrophy

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)235 x 10250 x 8270 x 6
LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps8 reps6 reps
Muscular Conditioning/Hypertrophy

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)235 x 10250 x 8270 x 6
LOW ROW, BENT OVER BARBELL10 reps8 reps6 reps
OVERHEAD PRESS, STANDING, DUMBBELL10 reps8 reps6 reps
PULLDOWN, CABLE, WIDE GRIP10 reps8 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)10 reps8 reps6 reps
SHOULDER RAISE, SIDE, CABLE (optional)10 reps8 reps6 reps
Muscular Conditioning/Hypertrophy

WEEK 3

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)285 x 5285 x 5285 x 5
DEADLIFTS (1RM=315 lbs)285 x 5285 x 5285 x 5
Linear max OT phase

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)285 x 5285 x 5285 x 5
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, DUMBBELL5 reps5 reps5 reps
PULLDOWN, CABLE, WIDE GRIP5 reps5 reps5 reps
Linear max OT phase

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)285 x 5285 x 5285 x 5
DEADLIFTS (1RM=315 lbs)285 x 5285 x 5285 x 5
Linear max OT phase

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)285 x 5285 x 5285 x 5
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, DUMBBELL5 reps5 reps5 reps
PULLDOWN, CABLE, WIDE GRIP5 reps5 reps5 reps
Linear max OT phase

WEEK 4

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)270 x 3285 x 3300 x 3
DEADLIFTS (1RM=315 lbs)270 x 3285 x 3300 x 3
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)3 reps3 reps3 reps
SQUATS, BOX (optional)3 reps3 reps3 reps
Heavy Weight Acclimation

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)270 x 3285 x 3300 x 3
LOW ROW, BENT OVER BARBELL3 reps3 reps3 reps
OVERHEAD PRESS, STANDING, DUMBBELL3 reps3 reps3 reps
PULLDOWN, CABLE, WIDE GRIP3 reps3 reps3 reps
FLYS, DUMBELL, FLAT BENCH (optional)3 reps3 reps3 reps
SHOULDER RAISE, SIDE, CABLE (optional)3 reps3 reps3 reps
Heavy Weight Acclimation

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)270 x 3285 x 3300 x 3
DEADLIFTS (1RM=315 lbs)270 x 3285 x 3300 x 3
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)3 reps3 reps3 reps
SQUATS, BOX (optional)3 reps3 reps3 reps
Heavy Weight Acclimation

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)270 x 3285 x 3300 x 3
LOW ROW, BENT OVER BARBELL3 reps3 reps3 reps
OVERHEAD PRESS, STANDING, DUMBBELL3 reps3 reps3 reps
PULLDOWN, CABLE, WIDE GRIP3 reps3 reps3 reps
FLYS, DUMBELL, FLAT BENCH (optional)3 reps3 reps3 reps
SHOULDER RAISE, SIDE, CABLE (optional)3 reps3 reps3 reps
Heavy Weight Acclimation

WEEK 5

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)330 x 1
DEADLIFTS (1RM=315 lbs)220 x 4220 x 4220 x 4
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)4 reps4 reps4 reps
SQUATS, BOX (optional)4 reps4 reps4 reps
High Intensity Strength - Test your 1RM max today. Target weight is a suggestion but use your best judgement based upon how you have done the last four weeks.

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)330 x 1
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
OVERHEAD PRESS, STANDING, DUMBBELL8 reps8 reps8 reps
PULLDOWN, CABLE, WIDE GRIP8 reps8 reps8 reps
FLYS, DUMBELL, FLAT BENCH (optional)8 reps8 reps8 reps
SHOULDER RAISE, SIDE, CABLE (optional)8 reps8 reps8 reps
High Intensity Strength - Test your 1RM max today. Target weight is a suggestion but use your best judgement based upon how you have done the last four weeks.

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
DEADLIFTS (1RM=315 lbs)330 x 1
CALF RAISES, SEATED, PLATE LOADED MACHINE (optional)4 reps4 reps4 reps
SQUATS, BOX (optional)4 reps4 reps4 reps
High Intensity Strength - Test your 1RM max today. Target weight is a suggestion but use your best judgement based upon how you have done the last four weeks.

WEEK 6

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)190 x 12190 x 12190 x 12190 x 12
DEADLIFTS, DEFICIT12 reps12 reps12 reps12 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE12 reps12 reps12 reps12 reps
SQUATS, BOX12 reps12 reps12 reps12 reps
De-loading

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)190 x 12190 x 12190 x 12190 x 12
LOW ROW, BENT OVER BARBELL12 reps12 reps12 reps12 reps
OVERHEAD PRESS, STANDING, DUMBBELL12 reps12 reps12 reps12 reps
PULLDOWN, CABLE, WIDE GRIP12 reps12 reps12 reps12 reps
FLYS, DUMBELL, FLAT BENCH12 reps12 reps12 reps12 reps
SHOULDER RAISE, SIDE, CABLE12 reps12 reps12 reps12 reps
De-loading

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=315 lbs)190 x 12190 x 12190 x 12190 x 12
DEADLIFTS, DEFICIT12 reps12 reps12 reps12 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE12 reps12 reps12 reps12 reps
SQUATS, BOX12 reps12 reps12 reps12 reps
De-loading

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

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=315 lbs)190 x 12190 x 12190 x 12190 x 12
LOW ROW, BENT OVER BARBELL12 reps12 reps12 reps12 reps
OVERHEAD PRESS, STANDING, DUMBBELL12 reps12 reps12 reps12 reps
PULLDOWN, CABLE, WIDE GRIP12 reps12 reps12 reps12 reps
FLYS, DUMBELL, FLAT BENCH12 reps12 reps12 reps12 reps
SHOULDER RAISE, SIDE, CABLE12 reps12 reps12 reps12 reps
De-loading

Modify exercises and weights used in this workout

Choose your exercises! (most effective exercises are at the top of each list) You may choose which exercises you wish to periodize - typically this is only the big 3 exercises: bench, squat, and deadlift. For any exercises you wish to periodize, enter your current personal best lift, otherwise enter "0". For bodyweight exercises like weighted pullups or weighted dips, enter the total weight of you and the weight you are holding. For dumbbell exercises like a flat dumbbell press, enter the weight printed on the dumbbell, not the combined weight of the two dumbbells.
EXERCISECurrent Personal Best (pounds)
CHEST EXERCISES
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LATS EXERCISES
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LEGS EXERCISES
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SHOULDERS EXERCISES
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