Workout 1
Monday- Back squat3 × 6
- Conventional deadlift2 × 6
Candito Linear Control Emphasis
Four upper and lower workouts combine heavier sets of six with paused squats and bench presses for control.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout 2
Tuesday- Barbell bench press3 × 6
- Barbell row3 × 6
- Seated dumbbell overhead press3 × 6–12
- Lat pulldown3 × 6–12
Workout 3
Wednesday- Paused back squat6 × 4
- Paused conventional deadlift3 × 4
Workout 4
ThursdayThis workout’s sets follow from your answers on the day.
Candito Linear Control Emphasis asks you questions before this workout, so its sets follow from your answers on the day.
Where it takes you
Each activity’s target, workout by workout.
Candito Linear Control Emphasis asks you questions before each workout, so its targets can’t be worked out ahead.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 14 | 0 |
| Quadriceps | 9 | 0 |
| Latissimus dorsi | 6 | 0 |
| Hamstrings | 5 | 0 |
| Scapular retractors | 3 | 3 |
| Triceps | 3 | 3 |
| Deltoids | 3 | 0 |
| Pectorals | 3 | 0 |
| Spinal erectors | 0 | 14 |
| Adductors | 0 | 9 |
| Biceps | 0 | 6 |
| Serratus anterior | 0 | 6 |
| Anterior deltoids | 0 | 3 |
| Forearms | 0 | 3 |
| Posterior deltoids | 0 | 3 |
| Upper trapezius | 0 | 3 |
The schedule
4 workouts a week, on Mon, Tue, Thu, Fri.
| Week | Mon | Tue | Thu | Fri |
|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Do the workouts in order. Before training, read the exercise setup and weight guidance, then choose weights for that workout. Decide the amount of any work without a set amount before doing it.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Candito Linear Control Emphasis in Catalyst
Every workout ready. Every target clear.
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