캔디토 리니어 프로그램 Candito Linear Program

캔디토 리니어 프로그램

1. Strength/Control Program 스트렝스 컨트롤 프로그램

처음 스트렝스를 해보는 초보자들에게 추천

상/하체 분할

Heavy Day를 할 때는 쉽게 3세트 6회를 할 수 있는 무게로 설정 (추천 : 1RM의 75%~80%)

Control Day 때에도 마찬가지로 6세트 4회를 수월하게 할 수 있을만큼 설정 (추천 : 1RM의 70%)

성공하였을 때마다 매주 0~10파운만큼의 증량필요

Monday - Heavy Lower Day

Squat 3sets x 6 reps

Deadlift 2sets x 6 reps

Optional Exercise 3sets x 8-12reps (추천 운동: Leg Press or Front Squat)

Optional Exercise 3sets x 8-12reps (추천 운동: Stiff Legged Deadlift or Snatch Grip Deadlift)

Tuesday - Heavy Upper Day

Bench Press 3sets x 6 reps

Primary Upper Back Exercise 3sets x 6 reps (추천 운동: Dumbbell Row)

Shoulder Exercise 1set x 6 reps (추천 운동: Military Press or Dumbbell Press)

Upper Back Exercise #2 1set x 6 reps (추천 운동: Weighted Pullup)

Optional Exercise 3sets x 8-12reps (추천 운동: Close grip bench)

Optional Exercise 3sets x 8-12reps (추천 운동: Face Pulls)

Thursday - Control Lower Day

Pause Squat 6sets x 4 reps

Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps

Optional Exercise 3sets x 8-12reps (추천 운동 : Single legged leg Press)

Optional Exercise 3sets x 8-12reps (추천 운동 : Hamstring curls or Overhead Sqaut)

Friday - Control Upper Day

Spoto Press 6sets x 4 reps

Pause Primary Upper Back Exercise (pause at full contraction) 6sets x 4 reps 

(추천 운동: Dumbbell Row)

Shoulder Exercise 1set x 10reps (추천 운동: Military Press or Dumbbell Press)

Upper Back Exercise #2 (not paused) 1set x 10reps (추천 운동: Weighted Pullup)

Optional Exercise 3sets x 8-12reps (추천 운동: Box Jump or Inverted Row)

Optional Exercise 3sets x 8-12reps (추천 운동: Wide Push Up or Push Up) 

2. Strength/Power Program 스트렝스 파워 프로그램

컨트롤 루틴과 다른점은 하체 Control 데이 대신 폭발적인 파워훈련을 하루 한다는 것뿐입니다.

스트렝스만을 위한 루틴을 위한다면 파워프로그램은 할 필요가 없다고 합니다.(스트렝스/컨트롤 추천)

Monday - Heavy Lower Day

Squat 3sets x 6 reps

Deadlift 2sets x 6 reps

Optional Exercise 3sets x 8-12reps (추천 운동: Leg Press or Front Squat)

Optional Exercise 3sets x 8-12reps (추천 운동: Stiff Legged Deadlift or Snatch Grip Deadlift)

Tuesday - Heavy Upper Day

Bench Press 3sets x 6 reps

Primary Upper Back Exercise 3sets x 6 reps (추천 운동: Dumbbell Row)

Shoulder Exercise 1set x 6 reps (추천 운동: Military Press or Dumbbell Press)

Upper Back Exercise #2 1set x 6 reps (추천 운동: Weighted Pullup)

Optional Exercise 3sets x 8-12reps (추천 운동: Close grip bench)

Optional Exercise 3sets x 8-12reps (추천 운동: Face Pulls)

Thursday - Power Lower

Weighted Explosive Exercise #1 6sets x 4 reps (추천 운동: Barbell Jump Squat or Dumbbell Jump Squat)

Weighted Explosive Exercise #2 6sets x 4 reps (추천 운동: Power Clean or Speed Squat)

Optional Explosive Exercise 5sets x 4 reps (추천 운동: Box Jump)

Optional Explosive Exercise 5sets x 4 reps (추천 운동: Squat Jump Broad Jump)

Friday - Control Upper Day

Spoto Press 6sets x 4 reps

Pause Primary Upper Back Exercise (pause at full contraction) 6sets x 4 reps 

(추천 운동: Dumbbell Row)

Shoulder Exercise 1set x 10reps (추천 운동: Military Press or Dumbbell Press)

Upper Back Exercise #2 (not paused) 1set x 10reps (추천 운동: Weighted Pullup)

Optional Exercise 3sets x 8-12reps (추천 운동: Box Jump or Inverted Row)

Optional Exercise 3sets x 8-12reps (추천 운동: Wide Push Up or Push Up) 

3.Strength/Hypertrophy Program 스트렝스 근비대 프로그램

Monday - Heavy Lower Day

Squat 3sets x 6 reps

Deadlift 2sets x 6 reps

Optional Exercise 3sets x 8-12reps (추천 운동: Leg Press or Front Squat)

Optional Exercise 3sets x 8-12reps (추천 운동: Stiff Legged Deadlift or Snatch Grip Deadlift)

Tuesday - Heavy Upper Day

Bench Press 3sets x 6 reps

Primary Upper Back Exercise 3sets x 6 reps (추천 운동: Dumbbell Row)

Shoulder Exercise 1set x 6 reps (추천 운동: Military Press or Dumbbell Press)

Upper Back Exercise #2 1set x 6 reps (추천 운동: Weighted Pullup)

Optional Exercise 3sets x 8-12reps (추천 운동: Close grip bench)

Optional Exercise 3sets x 8-12reps (추천 운동: Face Pulls)

Thursday - Hypertrophy Lower

Ether Back Squat Or Front Squat 5sets x 8 reps

Deadlift Variation 3sets x 8 reps 

(추천 운동: Stiff Legged Deadlift, Deficit Deadlift, Snatch Grip Deadlift)

Hamstring Curl 3sets x 12 reps

Calf Raise 5sets x 15 reps

Optional Exercise 4sets x 8-12reps

Optional Exercise 4sets x 8-12reps

Friday - Hypertrophy Upper 

Chest Press (flat or decline) 4sets x 8 reps (덤벨 추천)

Incline Chest Press 4sets x 8 reps (덤벨 추천)

Upper Back Exercise #1 4sets x 8 reps (추천 운동: Dumbbell Row)

Upper Back Exercise #2 4sets x 8 reps (추천 운동: Weighted Pullup)

Shoulder Exercise 3 sets x 10 reps (추천 운동: Military Press or Dumbbell Press)

Bicep Exercise 3sets x 10 reps (추천 운동: Close grip bench)

Optional Exercise 4sets x 8-12reps (추천 운동: Incline cable fly)

Optional Exercise 4sets x 8-12reps (추천 운동: Dips)

Candito Linear Program.pdf