Strength Cycle (Candito 6 Week Strength Program)

Plans

Upper/Lower 5 days/week ~16 min–1h 12min

Strength Cycle (Candito 6 Week Strength Program)

This hitPR version implements Jonnie Candito’s 6 Week Strength Program as a six-week strength cycle for the barbell squat, bench press, and deadlift. Training frequency drops from five days in Weeks 1–2 to four days in Weeks 3–4 and three days in Weeks 5–6 while volume falls and loading progresses toward heavy 1–4-rep sets. For Week 6, hitPR uses the original optional 1RM-test path; the original percentages of 1RM are converted to a hitPR Training Max set at 90% of 1RM, and freely selectable accessory slots are prefilled with fixed catalog exercises.

Who is this plan for?

Lifters with stable technique in the barbell squat, bench press, and deadlift, plus reliable current 1RM values; complete beginners are better served by Candito’s linear program.
You can accommodate the changing frequency: five training days in Weeks 1–2, four in Weeks 3–4, and three in Weeks 5–6.
Your main goal is maximal strength in the barbell squat, bench press, and deadlift rather than keeping hypertrophy volume uniformly high across all six weeks.
You are comfortable making the Week-2 barbell squat adjustments manually when needed and performing true 1RM attempts in Week 6 of this hitPR version.

How it works

Set the Training Max correctly: Candito’s spreadsheet calculates from a true 1RM. In hitPR, set the TM for the barbell squat, bench press, and deadlift to 90% of your current 1RM; sets above 100% TM are the corresponding conversion and therefore are not above 100% of your true 1RM.
Six-Week Progression: Weeks 1–2 carry substantially more volume, Weeks 3–4 get heavier and more specific, Week 5 ends with a 1–4-rep performance set for each competition lift, and Week 6 is the 1RM test in this hitPR version. Frequency drops at the same time from 5 to 4 and finally 3 training days per week.
Week-2 barbell squat rule: Both lower-body days begin with an MR10 set, meaning no more than ten reps. The first day always continues with 5×3; the second calls for 10×3, 8×3, 5×3, or no back-off sets based on the MR10 result. hitPR shows 8×3 there as the middle starting branch. The original load changes of +2.5 kg or +5 lb on the first day and −5 kg or −10 lb on the second are approximated with percentages in this file, so the actual kilogram or pound difference can vary.
Missed reps and accessory work: If you get fewer than eight reps on the first MR10 or fewer than seven on the second, lower that lift’s TM by 2.5%. For other missed required sets, this version follows the later PDF update and manually lowers the affected lift’s max by 5%. The fixed exercises—the barbell bent-over row, overhead press, and straight-leg deadlift, plus the weighted pull-up—use three-minute rests and are progressed gradually by hand without automatic load progression; the preloaded isolation exercises are optional.
Week 6 and the next cycle: The original allows a projected new max, a deload week, or a true 1RM test for Week 6; hitPR uses the test option. Before the next cycle, manually set each main lift’s TM to 90% of the 1RM you tested or projected from Week 5. This plan does not increase the TM automatically. If you need recovery or a deload after testing, wait before starting the next round; no seventh week is scheduled.

Pros & Limitations

+ Clear intensity curve: more work early in the cycle, then less volume and greater specificity leading into the heavy Week-5 sets and Week-6 test.

+ The barbell squat, bench press, and deadlift remain the central performance markers throughout the cycle.

+ The falling training frequency and lower volume before the heaviest weeks create a clear transition from accumulation to performance testing.

− The weeks require different numbers of training days: five in the first two weeks, four in Weeks 3–4, and three in the final two weeks.

− The Week-2 barbell squat branch cannot be fully automated in hitPR; the number of back-off sets must be adjusted manually from the MR10 result.

− The original is more flexible with accessory selection and Week 6; hitPR fixes concrete exercises, uses the 1RM-test path, and does not schedule an additional seventh deload week afterward.

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Triceps

10.2

Upper Back

9.5

Lats

9.5

Front Delts

8.8

Side Delts

7.7

Hamstrings

6.6

Biceps

6.3

Forearms

6.3

Rear Delts

6.3

Glutes

5.8

Quads

5.7

Chest

Calves

Upper Traps

3.2

Adductors

2.8

Lower Back

1.8

Plan Structure

Your Training Max (TM)

Enter your TM for each lift and every percentage gets its weight, rounded to 2,5 kg. The values stay in this tab and are not stored anywhere.

barbell squat kg barbell deadlift kg barbell bench press kg

Week 1 · Lower A

4 exercises · 12 sets · ~34 min

barbell squat

MAIN

Set	% TM	Weight	Reps
1–4	88.9%	—	6

barbell deadlift

MAIN

Set	% TM	Weight	Reps
1–2	88.9%	—	6

lever lying leg curl

Rest 60 sec

3 × 8

sets × reps

lever standing calf raise

Rest 60 sec

3 × 8

sets × reps

Week 1 · Upper C

6 exercises · 19 sets · ~59 min

barbell bench press

MAIN

Set	% TM	Weight	Reps
1	88.9%	—	1+

barbell bent over row

Rest 3 min

Set	Reps
1–2	10
3	8
4	6

barbell overhead press

Rest 3 min

Set	Reps
1–2	12
3	10
4	8

weighted pull-up

Rest 3 min

Rep targets impractical: Choose cable pulldown.

Set	Reps
1–2	12
3	10
4	8

dumbbell lateral raise

Rest 60 sec

3 × 8

sets × reps

cable pushdown

Rest 60 sec

3 × 8

sets × reps

“+” means as many clean reps as possible (AMRAP).