Candito Six-Week Strength

Six weeks move from volume to heavy squat, bench and deadlift work, ending with a choice: test, repeat or skip testing.

By Jonnie Candito

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Your numbers

Enter these 3 numbers and Catalyst works out every workout from them.

Barbell bench press

Initial bench maximum. Later accepted maximum requests update the retained maximum for future sessions

Conventional deadlift

Initial dl maximum. Later accepted maximum requests update the retained maximum for future sessions

Details

The program’s usual settings

Back squat

Initial sq maximum. Later accepted maximum requests update the retained maximum for future sessions

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

5 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4	Session 5
1	day 1	day 2	day 3	day 4	day 5
2	day 1	day 2	day 3	day 4	day 5
3	day 1	day 2	day 3	day 4
4	day 1	day 2	day 3	day 4
5	day 1	day 2	day 3
6	day 1

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.

Start with your current maxima and set the maxima to use before each workout. If you miss a required set, consider Candito’s five-percent maximum reduction and decide on any change before later workouts. Changes apply to future training. In week 6, choose Test, Repeat or Deload. For Test, prepare your own attempts, test true maxima, then choose Repeat or Deload. Repeat from week 1 with new maxima you choose from the test results, or keep your current maxima. Deload uses the four week-one workouts, omitting the final upper workout, then returns to week 1. Use biceps work for the arm exercise, skip optional exercises if you wish and choose assistance weights before training. Stop MR10 at ten reps and count the reps in the second back-off set. Keep the workout spacing and prepare your own warm-up sets, reps and weights.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Barbell
Flat bench
Squat rack

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Run Candito Six-Week Strength in Catalyst

Every set ready. Every weight right.

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