Candito's default recommended branch: variation days use paused movements (paused squat/paused deadlift/Spoto press) to polish technique and eccentric control.
Copy it to your plans in the free app. TopSet works out each set’s target weight from your training max or 1RM.
Download on the App StoreHeavy lower body day
Heavy upper body day
Controlled lower body day
Controlled upper body day
A linear program Jonnie Candito designed for beginners: 4 sessions per week (Mon/Tue/Thu/Fri), with two heavy days (heavy lower body: squat 3×6 + deadlift 2×6; heavy upper body: bench press 3×6 + upper back/shoulder accessories) that are identical across all branches, and two variation days that differ by branch. This entry is the Control branch. Variation days are paused movements, Candito's default recommendation for most people: practice positioning and bottom-end control so you can keep adding weight without wearing yourself down.
This program reuses a single week (the one-week structure repeats every week); run it until you stall, with no fixed end point to the cycle.
Day 1 heavy lower body, day 2 heavy upper body, day 3 control lower-body variation day, day 4 control upper-body variation day. Main-lift starting weight is 75-80% of 1RM (entered at the midpoint, 77.5%); variation days and accessories have no percentages, so pick your own weights and progress by feel. You can add 1-2 accessories of your choice (8-12 reps) to each session, which this library doesn't include as placeholders.
Program by Jonnie Candito. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.
