CanditoLinearProgramming

ByJonnieCandito

Thegoalwiththisprogramistoprovideaverysimplelayoutwithlinearprogression.
Thatmeanstheprogramwillnotchangeweektoweek,simplysteadilyincreasingweightwithout
alteringothertrainingvariables.Thislackofvariationcanbeusedtoyouradvantageassimplya
mentalabreakfrompercentagebasedprogramming,orasanoviceprogramtotakeadvantage
ofbeginnergains.However,thereissomevariationwithintheweekfornotjustspecificphysical
reasons,butalsoduetothefactthatthepsychologyofalifterplaysahugeroleinhoweffectively
strengthcanbedeveloped.

Anotherpurposeforthisprogramistogiveyouamoreflexibleregimen.My6week
periodizationprogramdoeshaveamorespecificschedule,andIunderstandthatsomepeople
mightnothaveanopportunitytocompleteafullcycleuninterrupted.

AlsoIwanttosaythatwithanyprogramImakeforyou,Ihaveactuallyuseditpriorto
comingupwithit.Becauseanyonecanjustcomeupwitharandomprogram,butIveactually
foundthisstyleoftrainingtonotonlybeefficientintheory,butalsoextremelyeffective
personally.Thisiswherethosepsychologicalfactorscomeintoplay.AnexampleIllgiveisthat
withallofmyprogramsIkeeplowerbodytrainingtoaveryminimalisticoutline.Evenintermsof
frequencysomesay3legsessionsaweekisidealforeveryone.Butthetruthisitjustisntthat
simple.Yourprogramminghastoputyouinapositionwhereyoucannotonlystimulategrowth
viaadequatevolume,butmoreimportantlybeabletofocus100%ofyourenergyintotheheavy
lowerbodysessions.Motivationisatrainingvariable.Likeallothervariables,theyare
interconnected.Raisethevolume,loading,andfrequencytoohigh?Wellthennotonlyis
recovery/riskofinjurynowanissue,butlongtermmotivationisalsodecreased.Mymentality
hasalwaysbeenthatsquatsanddeadliftsarenevergoingtobeeasy.Ivenoticedthatsquatting
315lbsx10isstilldifficult,eventhoughIcansquat405+lbsx10.Thesebigliftsrequireyouto
bementallyready.InoticedwhenIdidjusttrainlegsmoreoftenwithoutasenseofpurpose
becauseitisalwaysdifficult,IwasfoolingmyselfintothinkingIwastrainingadequately.YetI
wasntreallyprogressingquickly.WhenIstartedtraining3setsof6repsonsquats,2setsof6
repsondeadlifts,longrestsinbetweensets,focusedonsettingapersonalrecord,thatwas
whenIstartedprogressingveryrapidly.Iwentfromsquatting325lbs,to395lbs,to465lbsina
periodofabout1.52years.Thiswasdonewithoutbulkingaswell,justgaining1015lbsof
bodyweightwhiledecreasingbodyfatpercentage.

Thatdoesntmeanthoseexactnumbersofsetsandrepsaremagical,ratheritshows
howeffectiveaminimalistsetupcanbe.Ihavesincerefinedmytrainingmethodsintothis
linearprogramandthe6weekperiodizationprogram,Ipersonallyneveruseaprogramoutside
ofthosetwoformyowntraining.Overall,thisprogramisjustaneffectivewayto
implementverysimpleprogrammingforstrength/musculardevelopment.

3DifferentTemplates

Theentiregoalofthisistofocusonsimplestrengthtraining.Thatiswhythereare3
templates,butallofthemincludethesameexactsetupontheheavystrengthdays.However,
eachprogramissetuptomodifythevariationdaystoservedifferentpurposes.Thethree
templatesarethestrength/controlprogram,strength/powerprogram,and
strength/hypertrophyprogram.

Strength/Control

Ofall3templates,thissetupisthemainoneIdrecommendforgeneralstrength.Itis
alsoidealforbeginners.WhenIsaybeginners,Imeannewtoseriousstrengthtraining.Ifyou
haveabsolutelynoexperiencewithliftingingeneral,thenyoumaywanttogiveyourself6
monthsorsotoliftwithlighterweights.Youwillneedtoknowhowtoperformtheliftssafelywith
afullrangeofmotionpriortothis.Asabeginneryoulikelywontbeveryefficientorconsistent
withyourform,butIdontwantanyonestartingthisprogramwithoutbeingabletoatleast
performtheliftswithproperformusinganemptybarbell.

Ianticipatemostpeopleseeingthisprogramwillwanttousethistemplate.Thebeautyin
thisformatisthatyouwillnotonlybeliftingwithahighintensitytotakeadvantageofthequick
progressionnewliftershave,butalsothepausevariationswillforceyoutostrengthenyourform.
NoticehowIsaidstrengthenyourformratherthanlearnproperform.Thatisbecause
somethingwhichseemstobedownplayedisthefactthatmaintainingproperformrequiresmore
thanskillandevenmobility,italsostrengthinspecificareas.Youmaybeabletosquatdown
withyourkneesopeningup,butifyourhipflexors/externalrotators(Igroupthemtogether
becausethehipflexorsalsoaidinexternalrotationaswell)areweak,thenoncetheweightgets
heavyenoughyourkneeswillcavein.

Thegoalwiththecontroldayistodeveloptheskillofthelifts,increasetimeundertension
whichwillhelpbuildmuscle,andincreaseeffectivemobilitybystrengtheningform.Another
benefit,whichispossiblythemostsignificant,isthecontroldayallowsforlighterweightstobe
usedwithoutdroppingtheoverallintensity.Soyoucantrainyoursquatwithoutworryingabout
battlingthesamenumberseveryworkoutwhichmaycausementalbarriers.Thisisntjustfor
beginners.Pausedliftsareactuallyusedbynotjustbyadvanced,buteveneliteliftersvery
often.Sowhileincludingthesevariationscanbeextremelyusefultodevelopformfornovice
lifters,itwillalwaysbeeffectivenomattertheexperienceofthelifter.IknowIllconstantlyuse
thisexactsetupfordifferentperiodsofmytraininginthefuture.

Thisprogramfollowsanupper/lowersplit,whichisgenerallygoingtobemoreeffective
thana5daybodypartsplitfornaturalathletesintermsofbuildingstrength/muscle.Isuggest
upper/lowerratherthanfullbodyroutinessimplybecausethatsetupcanmakeitdifficultto
adequatelytraintheentirebodywithoutlosingfocusduetofatigueneartheendoftheworkouts.

Strength/ControlProgram

MondayHeavyLowerDay

Squat3setsx6reps
Deadlift2setsx6reps
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

TuesdayHeavyUpperDay

BenchPress3setsx6reps
PrimaryUpperBackExercise3setsx6reps
ShoulderExercise1setx6
UpperBackExercise#21setx6
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

ThursdayControlLowerDay

PauseSquat6setsx4reps
PauseDeadlifts(pauserightafterweightcomesofffloor)3setsx4reps
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

FridayControlUpperDay

SpotoPress6setsx4reps
PausePrimaryUpperBackExercise(pauseatfullcontraction)6setsx4reps
ShoulderExercise1setx10
UpperBackExercise#2(notpaused)1setx10
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

NoteThesets/repslistedarefortheworkingsets.Thatmeansitdoesnotincludethewarmupsetstobedone
priortotheprescribedsets/reps.Also,upperbackexercise#2isaslotforaverticalpull,whilethefirstupperback
exerciseshouldbeahorizontalpull(rowingmovement).

ProgressionOfLoading

Tostartfortheheavydays,pickaweightyoucanperformfor3straight6repsets
withoutanytrouble.Nowthatisnttosayyoushouldstartwithanextremelylightweight,just
makesurethereisnochanceoffailure.Around7580%ofyour1repmaxisgenerallygoingto
bewhereyouwanttobegin.Sosomeonewhobenches225fora1repmax,wouldworkwith
anywherefrom170180.

Forthecontrolday,therulesarethesame.Forthe6setsof4reps,makesureyoucan
comfortablycompletetheweightyoustartoutwithaswell.Theweightisgoingtobelighterthan
yourheavydaysinceyouareperformingsomanysetsandthepausevariationsmakeitmore
difficult.Sotypicallyforthepausesquats,pausedeadlifts,spotopresses,andpauseupper
backmovements,youllbeusingaround70%ofyournormal1repmaxinthoselifts.

Nowasfarasprogression,eachweekadd010pounds.NowIknowyourfirstthought
isprobablywhyinclude0?Wellthetruthisoftentimesoneofthemainlifts,usuallythebench
press,,willdevelopslowerthanthelowerbodyliftsduetolessweight/forcebeinginvolved.This
maycauseyoutowanttotaketwoweekstoincreasebythesmallestincrementyourgymhas
available(5lbsformostpeopleinstandardgyms).Andalso,sometimesyoumayfeelgreatone
week,andwanttothrowon10morepoundsthanlastweek.Thisisverypossibleifyouarea
beginner,areonabulk,orarejustusuallynottrainingforstrengthwith100%focusthroughout
theyear.Butgenerallyspeaking,addingthesmallestincrement(5lbsformost)eachweekwill
bethegoalforeachlift.Overalltheendgoalisthattheheavydayswillbeveryintense
sessionswhereyouhavetoput100%ofyourfocusintoeachworkingset.Thefirst
coupleweekswillbeeasiertobuildintoit,but

Youmaybethinking,doesthisprogressionapplytothecontroldays?Theanswer
isyes,youwanttoprogressinthepausevariationsaswell.Butlikethemainlifts,Ileaveitopen
to010poundsbecauseyouneedtolistentoyourbody.Theheavydaysshouldbeintenseafter
acoupleweekssooddsareyoullbefairlysoregoingintothesecontroldays.Soifthatisthe
case,thenyoucanadjustbynotraisingtheweightforthecontrolsessiontomatchtheweekly
raiseinthenormallifts.Thenfromthereyoucouldstartraisingboththestandardheavyliftsand
controlliftsatthesamerateagainwiththediscrepancyincreasedbetweentheheavy/control
days.Thecontroldaysshouldbechallengingoverallbutyoushouldneverbeatserious
riskofactuallymissingarep.Theheavydaysshouldbewherethelimitsarebeingpushedat
thestartoftheweek.

AccessoryExercises

Iintentionallywanttoleavetheexercisesbesidesbench,squat,anddeadlifttobeopen
foryoutochoose.Fortheshoulder,upperback,andbicepexercisesIsuggestyoupicka
movementandstickwithitforatleast4weeks.Soforexampleifyouchoosetouse
dumbbellrowsforupperback,stickwithitforatleast4straightweeksratherthanswitching
everyweekorso.Bystickingwithamovementitallowsyoutomasteritwhilefocusingon
progression.ButthenIalsodontwantyoutobetoolimited,whichiswhyafter4solidweeks
ofdumbbellrowing,thenyoucoulduseanothermovement,likeweightedpullupsforexamplefor
theupperbackexercise.

Asfarasprogressiongoesfortheaccessorylifts,itcandependonthelift.Forthe
primaryupperbackmovement(horizontalpull),thegoalistoincreaseby010lbseach
weekjustlikethebenchpress.GenerallyspeakingfromwhatIveseen,mosttrainees
typicallyareabletoprogressquickerbyasignificantmargininboththebenchandaformofrow
incomparisontoashoulderpressandverticalpull.Thatisoneofthereasonswhythevolume
isloweronthosemovementsastheyareincludedmoretobalanceoutstrengthdevelopment
ratherthanbeingthefoundationofupperbodystrengthintheprogram.Withthisinmind,
progressionfortheshoulder/verticalpullexercisesshouldbeat010lbspereach3
weekperiod.Sotorecap,forthemainliftsyoulltrytoincreaseeveryweekifpossible,buton
theselifts,every3weeksbumpuptheweight.

SuggestedExercisesForAccessoryLifts

UpperBackExercise#1Options(horizontalpulls)

1.Dumbbellrow
2.Barbellrow
3.Anymachineupperbackmovement

ShoulderExercises

1.Seateddumbbellpress
2.Standingdumbbellpress
3.Militarypress
4.Seatedbarbellpress
5.Anymachineshouldermovement

UpperBackExercise#2Options(verticalpulls)

1.Weightedpullup
2.Weightedchinup
3.Pulldown

OptionalExercises

Themainliftsandaccessorymovementsarethefocusofthisprogram.Thegoalisto
masterthebasics.However,thatdoesntmeanyouhavetoexcludeanyotherexercises
altogether.AsIsaidinthebeginningofthiswriteup,thereneedstobeabalancebetween
simplicityandplasticitywhenitcomestoprogramming.Theoptionalexercisesallowforyou
tonotworryaboutnumberstoomuch,justlift.Italsoallowsforyoutoadjustbasedonhow
youarefeelingforthatparticularday,youcanchangewhichoptionalmovementsyou
choosefromoneworkouttothenext.Havesomeshoulderimbalancescausingdiscomfort?
Wellthenthrowinsomelightexternalexercisesalongwithareardeltmovement.Simplyhaving
thisflexibilitywithintheprogramwillhelpmentallyaswell.Ifyouwanttojustpumpyourselfup
withsomelateralraisesforyourdelts,ormaybewantsometricepisolationthenyoucanworkit
in.Thesemovementscanbeeitherisolationorcompoundlifts.AlsonotethatareasonI
dontincludedirecttricepworkisbecausethepressingmovementstaxthetricepstoagreat
extent,usuallyextratricepworkcanimpederecovery.Onpullingmovementsthisusuallywont
bethecasebecausethebicepsarerarelyactuallythelimitingfactorofabackmovementasthe
tricepscanbeinapressingexercise.Sothatiswhydirectbicepworkisincludedinthe
accessorylifts,whiletricepsarelefttotheoptionalexercises.

ExamplesofOptionalExercises(notlimitedtothislist)

UpperBody

1.Reardeltfly
2.Triceppushdown
3.Closegripbench
4.Extremelystrictdumbbellcurl
5.Inclinecablefly
6.Inclinedumbbellpress
7.Lateralraises
8.Facepulls
9.Looseformdbbicepcurls
10.Barbellbicepcurls

LowerBody

1.LegPress
2.Hamstringcurls
3.Frontsquats(performedwithrelativelylightweight)
4.StiffLeggedDeadlift
5.Singleleggedlegpress
6.Overheadsquats
7.SnatchGripDeadlift

NoteTheseareinnoparticularorder.Justalistofsomeexercisesthatcouldfitwellintotheprogram.

ResettingAfterHittingFailure

Sincethisisalinearprogram,andyouarepushingyourselfontheheavydays,youwill
eventuallyhitapointwhereyoumissaweight.Oncethishappens,droptheweightby15
poundsforthenextweek.Thatisjustforaparticularlifttoo.Soifyoujustmissasquatset
butareabletostilldeadliftthe2setsfor6repseach,thenkeepthedeadliftprogressionthe
sameasyoudropthesquatweight.Fluctuationsofliftsareverycommonandifyoutrytohold
backallofyourliftsforthesakeofbeingeven,thenyouwillessentiallyholdyourselfbacktothe
weakestlink.Generallytheweaklinkwillcomeupinduetimeanyway,sothereisnoneedto
forceit.

Nowonceyouhavehadtoresettheweight3timesonalift,thenyouneedto
startprogressingevery2weeks.Thiswilllikelytakeyoualongtimetoevenreachthispointif
youareabeginner,butifyoudo,thenallowingforslowerprogressionisthebestwaytohandle
thissituation.Also,ifyouarestartingasamoreexperiencedlifter,youmaywanttoconsider
takingthisapproachfromthestart.Ipersonallyprefertogivemybench2weeksattimesto
progressbutevennowatmystrength,Iamstillcomfortablebumpinguptheweightweekto
weekinthesquatanddeadliftforshortperiodsoftime.Ifyoufailmorethan3times
progressingevery2weeks,thenthatiswhyyouneedtotakeabreakfromtheprogram.
ThiswouldbewhenIrecommendmy6weekperiodizationprogram.Youcanactuallyuseboth
oftheseverywellbyusingthe6weekcycletotakeabreakfromthislinearprogram.Fromthere
Igenerallysuggestyourun3straight6weekcyclesifyoucan,butalsoyoucanalternate
betweenthetwohoweveryouseefit.

WarmingUp

Allofthesetslistedarenotincludingwarmupsets.Whenitcomestowarmingupyou
canuseothermovementsifyoudlike,buttherequirementistosimplytakethetimetogradually
increaseweightwiththemovementitself.CheckonmychannelHeavyLowerBodyWorkout
(everyrep/set)foranexampleofhowIwarmup.Yourwarmupwilllikelynottakeaslongas
mineifyourworkingsetsaresomewhereinthe200300poundrange.Ifyoudohavesomejoint
soreness,itwillbeagoodideatothrowinsomeextrawarmupdrills.

Diet

ForthisprogramallthatIaskisthatyouareeatingatleastatmaintenancecaloriesand
aregettinganadequateamountofprotein.However,Ifyouareabove15%bodyfatbya
considerableamount,thenyouwillstillbeabletogainstrengthwhilegraduallylosingweight.But
ifyouarerelativelylean,Idontwantyoutobulkintoobesity,ratherjustgraduallygain
weight/strength.Youcanalsosimplyrecomponthis,whichisusuallywhatIpersonallyam
doing.Isuggestinmy6weekprogramtoeat3scoops(2535grams)ofwheyproteinadayfor
thosewhodontwanttometiculouslytrackmacronutrients.Thatguidelineapplieshereaswell.

Thebrandofwheyproteindoesntmatteraslongasithasenoughgramsperservingso
youarentbeingshortchanged.Thengetsomecheapmonohydratecreatineifyoudlike.I
personallydontuseitasitdoesnothingforme,butscientificresearchhasrepeatedlyshownit
canbeveryeffectiveformanypeople.Boththewheyproteinandcreatineareverycheap
relativelyspeaking.Apreworkoutmighthelpmentallybutisabsolutelynotanecessity.

RestInBetweenSets

Thisisoneofthemostcommonlyoverlookedissueswhenitcomestostrengthtraining.
Ifyouarenotrestingenoughinbetweensets,thenyouwillnotbeabletoprogress.Youneed
fullrestinbetweensetstoensureyouareabletocompletetheworkouts.Thisusually
meansanywherefrom310minutesinbetweeneachworkingset.Ihavehadtimeswhereafull
15minuteswasneededsojustmakesureyouarerestinghoweverlongyouneedtobe100%
focusedforthenextset.Forthecontrolsessionsyoulikelywillonlyneedaround3minutesin
betweensetstofullyrecoverastheweight/intensitywontbequiteashighastheheavydays.
Theonlyexceptionstothisruleofallowingforfullrecoveryaretheoptionalexercises.While
performingthosemovementsyoucanrestshorterintentionallytoincreasetheintensitywhile
usinglighterweights.ThatisactuallyusuallywhatIrecommend,havingjust12minutesin
betweensets.

Ifyouwanttomakeyourworkoutsshorter,youcansupersetupperbody
movements.NowIdontmeanthatyoushouldbench,thenimmediatelystartyourback
movement.Ratherstillgiveyourselfsometimeinbetween,justalternatebetweenthe
movementstoallowtheworkouttogoquickerwithoutcompromisingrecoveryforaparticularlift.
Soforagivenupperbodyworkoutsupersetbench/back,shoulder/curl,andthenthetwooptional
movements.Youdonthavetodothisifitisntconvenientforyouatyourgymorifyousimply
dontpreferit,butasIsaiditisjustawaytomakethetrainingsessionsabitmoreefficientin
termsoftimemanagement.Thiswillworkwellonupperbodylifts,butofcoursethiswillnotbe
agoodideawhenitcomestosquats/deadlifts.

Strength/Power

AsIpreviouslyexplain,chancesaremostofyouwillprimarilywanttousethe
strength/controlprogram.Thisversionsstrengthdayisthesame,actuallytheonlydifferencein
thisprogramisthelowerbodyvariationday.Insteadofcontrolitisfocusedondeveloping
explosiveness.Thiscanbebehelpfulnotonlytoensurefasttwitchfibersareadequatelytrained
withouthavingtouseheavyweightsrelativetoyourmax,butalsototrainthenervoussystem.
Thisisobviouslygoingtohelpwithathleticactivitieslikeincreasingyourverticalleap
orsprintacceleration.Italsohelpyourmaxliftsaswellofcourseasmaxstrengthandpower
arestronglyinterconnected(Ihavea3638inchstandingverticalfromfocusingalmostentirely
onstrength).Butoverallyoudonothavetoincludeexplosivetrainingifyourgoalisjuststrength,
ratheritisjustanothertoolyoucanutilize.

Strength/PowerProgram

MondayHeavyLowerDay

Squat3setsx6reps
Deadlift2setsx6reps
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

TuesdayHeavyUpperDay

BenchPress3setsx6reps
PrimaryUpperBackExercise3setsx6reps
ShoulderExercise1setx6
UpperBackExercise#21setx6
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

ThursdayPowerLower

WeightedExplosiveExercise#16setsx4reps
WeightedExplosiveExercise#26setsx4reps
OptionalExplosiveExercise5setsx4reps
OptionalExplosiveExercise5setsx4reps

FridayControlUpperDay
(seenoteatbottomofpage)

SpotoPress6setsx4reps
PrimaryUpperBackExercise(pauseattopoflift)6setsx4reps
ShoulderExercise1setx10reps
UpperBackExercise#21setx10reps
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

NoteThereasonwhythereisnopowerupperbodydayisbecausetherangeofmotionusedforupper
bodymovementsissmallerandtheresimplyarentmanyeffectiveexplosiveuppermovementsthatallowfor
consistentprogressiveoverload.ThisisascenarioinwhichImustputasidetheoryandrecognize
practicality.Ifyoudohavebands/chainstoprovideaccommodatingresistance,avarietyofmedballsand
otherequipment,thenyoucanincludeapowerupperday.Buttheoverwhelmingmajorityofpeoplewillnot
havethisnorwillitbeworththeirtimetotrytomakeitwork.

WeightedExplosiveExercises

1.BarbellJumpsquat
2.Boxjump
3.Powerclean
4.Speeddeadlifts(deadliftswith5070%ofmaxperformedexplosively)
5.Speedsquats
6.Trapbarjump
7.Dumbbelljumpsquat
8.Dumbbelllungejump
9.Anymachinewhichallowsforanexplosiveconcentricportionoflift.

UnweightedExplosiveExercises

1.Squatjump(jumpingusingsquatstancewidth/depth)
2.Boxjump
3.Broadjump
4.Oneleggedboxjump
5.Oneleggedbroadjump
6.Anyotherjumpvariation

notethesejumpsareperformedformaxpower,sojumpashigh/faraspossibleoneachrep
ratherthanjustgoingthroughthemotions.

Strength/Hypertrophy

Thisprogramismoreforbodybuilding,althoughIwillsaythatthestrength/control
programwilldevelopmusculaturejustfineaswell.Thedifferencesbetweentheseprograms
areverysubtle.Themajordistinctionforthehypertrophydayisthatithasahighervolume
overall.Thereisalsoslightlymorevariationonthehypertrophydays.Forthedeadliftvariation,I
recommendeitherstiffleggeddeadlifts,deficitdeadlifts,orsnatchgripdeadlifts.Forthechest
pressingmovements,Istronglyrecommendprioritizingdumbbells.

Strength/HypertrophyProgram

MondayHeavyLowerDay

Squat3setsx6reps
Deadlift2setsx6reps
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

TuesdayHeavyUpperDay

BenchPress3setsx6reps
PrimaryUpperBackExercise3setsx6reps
ShoulderExercise1setx6
UpperBackExercise#21setx6
OptionalExercise3setsx812reps
OptionalExercise3setsx812reps

ThursdayHypertrophyLower

EitherBackSquatOrFrontSquat5setsx8reps
DeadliftVariation3setsx8reps
HamstringCurl3setsx12reps
CalfRaise5setsx15reps
OptionalExercise4setsx812reps
OptionalExercise4setsx812reps

FridayHypertrophyUpper

ChestPress(flatordecline)4setsx8reps
InclineChestPress4setsx8reps
UpperBackExercise#14setsx8reps
UpperBackExercise#24setsx8reps
ShoulderExercise3setsx10reps
BicepExercise3setsx10reps
OptionalExercise4setsx812reps
OptionalExercise4setsx812reps

Thankyou

Iwanttoendthisprogrambysimplysayingthankyoubecauseoddsareifyou
downloadedthis,youareasupporteroftheCanditoTrainingHQyoutubechannel.Every
like/comment/viewhasallowedformetotakethetimetospreadthisinformationonhowto
properlytrainintheweightroom.Ifyoufindthisprogramtobehelpful,youcandonatewhatyou
thinkitisworthtoyou,butifnot,justpleaseshareitwithyourfriendstogetthewordout.

Thisoutlineisjustgivingyouanopportunitytomakeyourselfstronger.Lifthardwith
focusandassumethatyouwillgetstrongerwitheachworkout,eachsessionisslightly
modifyingyourbodycompositionandbuildingupyourstrengthwherethelastoneleftoff.Ifyou
fullyexpecttoaddweightovertimeontothebar,ratherthanjusttrytoworkoutforthesakeof
doingsolike99%ofpeopleinthegym,youwillseeincredibleprogress.

Update11/18/13

3DayRoutine

Tomaketheseprogramsintoa3dayroutine,simplykeepbothheavydaysandalternate
thevariationday.Soifyouareonthestrength/controlprogram,thefirstweekwouldbeheavy
lower,heavyupper,controllower.Thenthenextweekheavylower,heavyupper,controlupper.
AlsothiswouldbeonaMonday/Wednesday/Fridayschedule.Thiswillbeextremelyefficient
foranyonewithlimitedtimededicatedtowardstraining.

Update5/13/14

UpperBackExerciseReplacingBicepSlot

IwillalwaysupdatemyfreeprogramswhenIbelieveacertainaspectcanbeimproved.
ThatwasthecasewiththemostrecentupdateasIaltereditsothatnowthereare2upperback
movementsoneverticalpullandonehorizontalpull,andnolongeristhereaslotofarequired
bicepmovement.Thismakesmoresenseintermsofdevelopingcompleteupperbodystrength
mosteffectivelyandavoidingmuscularimbalancescausingpossibleissues(particularly
shoulderproblems)fromperformingpresseswithoutmatchingitwithpullingaswell.Alsokeep
inmindthatyoucanstillinvolvecurlsasanoptionalaccessoryoreventargetyourreardeltsin
theoptionalaccessoryslottofurtherensureyoudonthaveshoulderimbalancesfrompressing.
Doesthatmeanitifaprogramdoesnothaveequalupperbackvolumeasitdoespressingthatit
willdoomyoutoallsortsofchronicinjuries?Absolutelynotinmyopinion.Especiallysince
deadliftingforexampledoestrainyourupperback,albeitisometrically,toanoteworthyextent.
ButIbelievenowincludingaverticalandhorizontalpullisgenerallyjustagoodideaasIsaidto
avoidimbalancesanddeveloptotalbodystrength.