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ProgramsJonnie Candito · Candito

Candito Linear Program: Power

Variation days train the nervous system and fast-twitch fibers with explosive movements (box/jump squats, speed deadlifts), with no heavy loads.

Weeks
1
Days / week
4
Exercises / day
2–6
  • Beginner
  • Strength
  • Repeats weekly
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Week structure

Week 1

Day 1

Heavy lower body day

  • Barbell High Bar Squat3 × 6 · 77.5% e1RMStart at the midpoint of the 75-80% range; manually add 0-5kg to the main lift each week (see doc for progression and failure rules).
  • Barbell Conventional Deadlift2 × 6 · 77.5% e1RMStart at the midpoint of the 75-80% range; manually add 0-5kg to the main lift each week (see doc for progression and failure rules).

Day 2

Heavy upper body day

  • Barbell Bench Press3 × 6 · 77.5% e1RMStart at the midpoint of the 75-80% range; manually add 0-5kg to the main lift each week (see doc for progression and failure rules).
  • Barbell Bent Over Row3 × 6
  • Barbell Overhead Press3 × 6-12
  • Weighted Pull-Up3 × 6-12

Day 3

Explosive lower body day

  • Box Squat6 × 4Explosive execution: box squats or jump squats, light weight, accelerate with maximum effort.
  • Barbell Conventional Deadlift6 × 4Speed deadlift: light weight, move every rep explosively.

Day 4

Controlled upper body day

  • Spoto Press6 × 4
  • Dumbbell Bent Over Row6 × 4Paused row: pause about 2 seconds at the top contraction of every rep.
  • Dumbbell Overhead Press4 × 6-10
  • Weighted Pull-Up4 × 6-10
  • Barbell JM Press3 × 8-12
  • Dumbbell Bicep Curl3 × 8-12

Program guide

Overview

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 Power branch. Lower-body variation days are explosive (box or jump squats + speed deadlifts, light weights with maximal acceleration); the upper body has no separate explosive day because the range of motion is too short, so it reuses the control upper-body day.

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.

Who it's for

  • Beginners in the linear progress phase (the entry tier of Candito's trio: linear program → 6 week strength → single-lift advanced specializations).
  • Want a 3-day version: keep the two heavy days and alternate the variation days every other week (not included separately in this library; see the source sheet's 3-Day tab).

Weekly structure

Day 1 heavy lower body, day 2 heavy upper body, day 3 explosive lower-body variation day, day 4 explosive 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.

Progression rules

  • Add 0-5 kg to the main lifts each week (target about 2.5 kg); adjust the weight yourself in the plan editor or during the session.
  • If a lift fails: drop about 7.5 kg and climb again. If the same lift fails 3 times: switch to adding weight every 2 weeks.
  • If you still fail 3 times on the 2-week schedule: move to the "Candito 6 Week Strength Program".
  • No fixed deload or test weeks.

Notes

  • All three branches share the heavy days and differ only in the variation days; in the plan editor you can replace the variation days with content from another branch (Control: paused movements; Power: explosive movements; Hypertrophy: high-rep movements).
  • Upper back/shoulder accessories are entered with the default exercises (barbell row/press/weighted pull-up) and can be swapped as you like.

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.

Make every set count.

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