Strength Cycle (Candito 6 Week Strength Program)

This hitPR version implements Jonnie Candito’s 6 Week Strength Program as a six-week strength cycle for the barbell squat, barbell bench press, and barbell deadlift. Training frequency drops from five days in Weeks 1–2 to four days in Weeks 3–4 and three days in Weeks 5–6 while volume falls and loading progresses toward heavy 1–4-rep sets. For Week 6, hitPR uses the original optional 1RM-test path; the original percentages of 1RM are converted to a hitPR Training Max set at 90% of 1RM, and freely selectable accessory slots are prefilled with fixed catalog exercises.

Who is this plan for?

• Lifters with stable technique in the barbell squat, barbell bench press, and barbell deadlift plus reliable current 1RM values; complete beginners are better served by Candito’s linear program.
• You can accommodate the changing frequency: five training days in Weeks 1–2, four in Weeks 3–4, and three in Weeks 5–6.
• Your main goal is maximal strength in the barbell squat, barbell bench press, and barbell deadlift rather than keeping hypertrophy volume uniformly high across all six weeks.
• You are comfortable making the Week-2 barbell squat adjustments manually when needed and performing true 1RM attempts in Week 6 of this hitPR version.

How it works

• Set the Training Max correctly: Candito’s spreadsheet calculates from a true 1RM. In hitPR, set the TM for barbell squat, barbell bench press, and barbell deadlift to 90% of your current 1RM; sets above 100% TM are the corresponding conversion and therefore are not above 100% of your true 1RM.
• Six-Week Progression: Weeks 1–2 carry substantially more volume, Weeks 3–4 get heavier and more specific, Week 5 ends with a 1–4-rep performance set for each competition lift, and Week 6 is the 1RM test in this hitPR version. Frequency drops at the same time from 5 to 4 and finally 3 training days per week.
• Week-2 barbell squat rule: Both lower-body days begin with an MR10 set, meaning no more than ten reps. The first day always continues with 5×3; the second calls for 10×3, 8×3, 5×3, or no back-off sets based on the MR10 result. hitPR shows 8×3 there as the middle starting branch. The original load changes of +2.5 kg or +5 lb on the first day and −5 kg or −10 lb on the second are approximated with percentages in this file, so the actual kilogram or pound difference can vary.
• Missed reps and accessory work: If you get fewer than eight reps on the first MR10 or fewer than seven on the second, lower that lift’s TM by 2.5%. For other missed required sets, this version follows the later PDF update and manually lowers the affected lift’s max by 5%. The fixed exercises—barbell bent over row, barbell overhead press, weighted pull-up, and barbell straight leg deadlift—use three-minute rests and are progressed gradually by hand without automatic load progression; the preloaded isolation exercises are optional.
• Week 6 and the next cycle: The original allows a projected new max, a deload week, or a true 1RM test for Week 6; hitPR uses the test option. Before the next cycle, manually set each main lift’s TM to 90% of the 1RM you tested or projected from Week 5. This plan does not increase the TM automatically. If you need recovery or a deload after testing, wait before starting the next round; no seventh week is scheduled.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5