Quintessential's Workout Log! Johnny Candito Linear Program

[Quitessential]

Started lifting last year. Got into it but after about four months in, was forced into compulsory army conscription aka national service. Ended up losing 11 kg in the time spent there. Life is starting to get more relaxed after 8 months in since I have just finished my command school training and my superiors give me more time to myself so I will start lifting again!

Decided to follow Johnny Candito's Linear Program which is freely available on his website.

Strength/Hypertrophy Program

Monday ­ Heavy Lower Day
Squat ­ 3 sets x 6 reps
Deadlift ­ 2 sets x 6 reps
Optional Exercise ­ 3 sets x 8­-12 reps
Optional Exercise ­ 3 sets x 8­-12 reps

Tuesday ­ Heavy Upper Day
Bench Press ­ 3 sets x 6 reps
Primary Upper Back Exercise ­ 3 sets x 6 reps
Shoulder Exercise ­ 1 set x 6
Upper Back Exercise #2 ­ 1 set x 6
Optional Exercise ­ 3 sets x 8-­12 reps
Optional Exercise ­ 3 sets x 8-­12 reps

Thursday ­ Hypertrophy Lower
Either Back Squat Or Front Squat ­ 5 sets x 8 reps
Deadlift Variation ­ 3 sets x 8 reps
Hamstring Curl ­ 3 sets x 12 reps
Calf Raise ­ 5 sets x 15 reps
Optional Exercise ­ 4 sets x 8­-12 reps
Optional Exercise ­ 4 sets x 8­-12 reps

Friday ­ Hypertrophy Upper
Chest Press (flat or decline) ­ 4 sets x 8 reps
Incline Chest Press ­ 4 sets x 8 reps
Upper Back Exercise #1 ­ 4 sets x 8 reps
Upper Back Exercise #2 ­ 4 sets x 8 reps
Shoulder Exercise ­ 3 sets x 10 reps
Bicep Exercise ­ 3 sets x 10 reps
Optional Exercise ­ 4 sets x 8-­12 reps
Optional Exercise ­ 4 sets x 8­-12 reps

Will be starting from next week!