Opinions on my Candito Linear Program Routine

I feel like my days have way too many exercises on them the thing is I’m going from 6 days a week down to 4 with this program and there’s a lot of things I enjoyed doing with my 6 days, Is there anything here that seems redundant or I could probably do without. Also when it says calf or ab workout I just plan on doing 2 supersets of like 2 exercises.

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­Heavy Lower Day

Squat ­ 3 sets x 6 reps

Deadlift ­ 2 sets x 6 reps

Stiff Leg Deadlift w/ Dumbbells ­ 3 sets x 8­12 reps

Leg Raises ­ 3 sets x 8­12 reps

Calf workout

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Day 2 ­ Heavy Upper Day

Bench Press ­ 3 sets x 6 reps

Barbell Row ­ 3 sets x 6 reps

Overhead Press ­ 2 set x 6

Pullups ­ 2 set x 6

Dips ­ 3 sets x 8­12 reps

Rear Delt Flys ­ 3 sets x 8­12 reps

EZ Bar Bicep Curls – 3 sets x 8-12 reps

Seated Dumbbell Curl – 2 sets x 8-10 reps

Ab workout

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­Control Lower Day

Pause Squat ­ 6 sets x 4 reps

Pause Deadlifts (pause right after weight comes off floor) ­ 3 sets x 4 reps

Leg Press ­ 3 sets x 8­12 reps

Hamstring Curls ­ 3 sets x 8­12 reps

Calf workout

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­Control Upper Day

Spoto Press ­ 6 sets x 4 reps

Paused Barbell Row (pause at full contraction) ­ 6 sets x 4 reps

Shoulder Press ­ 2 set x 10

Pulldown ­ 2 set x 10

Incline Bench Press – 2 sets x 6 reps

EZ Bar Preacher Bicep Curls ­ 3 sets x 8­12 reps

Tricep Pushdown – 3 sets x 8-12 reps

Ab workout



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2 thoughts on “Opinions on my Candito Linear Program Routine

  1. I’m actually a pretty big fan of Candito linear for newer lifters. It teaches people to maintain tension and control throughout the movements through the control days, which is something I feel like a lot of newer lifters need.

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