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Candido Linear Progression powerlifting program (Strength/Control variant)
Day 1 – Heavy Lower
1. Squat |
3 × 6 |
2. Deadlift |
2 × 6 |
3. Optional Exercise |
3 × 8-12 |
4. Optional Exercise |
3 × 8-12 |
Day 2 – Heavy Upper
1. Bench Press |
3 × 6 |
2. Horizontal Pull |
3 × 6 |
3. Shoulder Exercise |
1 × 6 |
4. Vertical Pull |
1 × 6 |
5. Optional Exercise |
3 × 8-12 |
6. Optional Exercise |
3 × 8-12 |
Horizontal Pulls
Dumbbell Row |
Barbell Row |
Any machine upper back movement |
Shoulder Exercises
Dumbbell Press |
Barbell Press |
Any machine shoulder movement |
Vertical Pulls
Weighted Pull Up |
Weighted Chin Up |
Pull Down |
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Day 3 – Control Lower
1. Pause Squat |
6 × 4 |
2. Pause Deadlift |
3 × 4 |
3. Optional Exercise |
3 × 8-12 |
4. Optional Exercise |
3 × 8-12 |
Day 4 – Control Upper
1. Pause Bench Press |
6 × 4 |
2. Pause Horizontal Pull |
6 × 4 |
3. Pause Shoulder Exercise |
1 × 10 |
4. Vertical Pull (not paused) |
1 × 10 |
5. Optional Exercise |
3 × 8-12 |
6. Optional Exercise |
3 × 8-12 |
Progression
Start with 75-80% of 1RM for Heavy Days and around 70% for Control Days. |
Rest up to 10 mins on Heavy Days and ~3 mins on Control Days (1-2 mins for optional exercises). |
Add 0-5 kg every week depending on how you feel (every 3 weeks for Shoulder Exercise and Vertical Pull). |
After each failure unload 7.5 kg from the weight. |
After 3 unloads on weekly progression switch to forthightly progression. |
After 3 unloads on forthightly progression quit the program. |
Progression on optional exercises is not prescribed. |
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