Candito Linear Program: Hypertrophy
By Jonnie Candito · From Original Source
Also known as: candito linear hypertrophy · candito strength hypertrophy · candito lp hypertrophy
Jonnie Candito's linear program with more volume for size. The same heavy Monday and Tuesday as his Control template: squat 3x6 and deadlift 2x6, then bench 3x6 with a row, a shoulder press and a curl. Thursday and Friday are higher-rep hypertrophy days: squats 5x8, stiff-legged deadlifts, leg curls and calf raises; dumbbell flat and incline presses, rows, weighted pull-ups, shoulder presses and curls. Add 5 lb (2.5 kg) a week; miss a heavy set and that lift drops 15 lb (7.5 kg) the next week.
Free to use · auto progression, rest timers & PR tracking built in
What is Candito Linear Program: Hypertrophy?
The Strength/Hypertrophy template is the bodybuilding-leaning version of Jonnie Candito's linear program, from his free PDF guide. The first half of the week is the same heavy work as his Control template; the second half becomes two higher-volume days with a little more exercise variety. He says the difference is subtle and that the Control template builds muscle fine too, so pick this one if size is your main reason for training.
Monday: squats 3x6 and deadlifts 2x6. Tuesday: bench press 3x6, dumbbell rows 3x6, and one set of 6 on the seated dumbbell press and the dumbbell curl. Thursday: squats 5x8, stiff-legged deadlifts 3x8, leg curls 3x12 and calf raises 5x15. Friday: dumbbell bench press and incline dumbbell press 4x8 each, dumbbell rows and weighted pull-ups 4x8 each, then 3 sets of 10 on the shoulder press and curl.
Where he gives a choice, Durata takes his first one. You can swap the back squat for a front squat, the stiff-legged deadlift for a deficit or snatch-grip deadlift, and the flat press for a decline press. Candito strongly recommends dumbbells for the chest presses.
Is Candito Linear Program: Hypertrophy right for you?
Lifters who want to get stronger on the big three and build muscle at the same time, on four days a week. It assumes you can already squat, bench and deadlift safely. The hypertrophy days are long, so expect Friday in particular to take a while.
How progression works
Start the heavy days with a weight you can do for 3 sets of 6 with no chance of failure, around 75 to 80% of your max, and add 5 lb (2.5 kg) a week. Miss a heavy squat, deadlift or bench set and that lift drops 15 lb (7.5 kg) the next week; after three drops on a lift, add weight every two weeks instead. The shoulder press and curl rise once every three weeks.
Candito's guide gives the hypertrophy days no loading rule of their own beyond steadily adding weight, so Durata adds the same weekly step when you complete every set and holds the weight when you don't. Rest as long as you need on the heavy days, about five minutes for squats and deadlifts and three for the upper lifts. His rule of three to ten minutes between working sets covers the hypertrophy days too, so Durata sets three minutes there.
Durata runs this progression for you — there are no percentages to work out, so each session's target carries over from what you logged last time and the weight moves when you hit or miss the prescribed reps.
Candito Linear Program: Hypertrophy — every set, every session
Heavy Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×6 | 5:00 |
| Deadlift (Barbell) | 2×6 | 5:00 |
Heavy Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×6 | 3:00 |
| Dumbbell Row | 3×6 | 3:00 |
| Seated Overhead Press (Dumbbell) | 1×6 | — |
| Bicep Curl (Dumbbell) | 1×6 | — |
Hypertrophy Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×8 | 3:00 |
| Straight Leg Deadlift | 3×8 | 3:00 |
| Lying Leg Curl (Machine) | 3×12 | 3:00 |
| Standing Calf Raise | 5×15 | 3:00 |
Hypertrophy Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Dumbbell) | 4×8 | 3:00 |
| Incline Bench Press (Dumbbell) | 4×8 | 3:00 |
| Dumbbell Row | 4×8 | 3:00 |
| Pull Up (Weighted) | 4×8 | 3:00 |
| Seated Overhead Press (Dumbbell) | 3×10 | 3:00 |
| Bicep Curl (Dumbbell) | 3×10 | 3:00 |
Candito Linear Program: Hypertrophy — common questions
Does it include optional exercises?
Candito allows two optional exercises on each hypertrophy day, 4 sets of 8 to 12, and two on each heavy day, 3 sets of 8 to 12. They are not in the plan; add your own, such as lateral raises, triceps pushdowns or rear delt flyes.
Can I eat in a surplus on this program?
Candito asks for at least maintenance calories and enough protein. If you are lean, gain weight gradually rather than bulking hard; if you are well above 15% body fat, you can still gain strength while slowly losing fat.
Can I run it three days a week?
His 3-day version keeps both heavy days and alternates the two hypertrophy days, on Monday, Wednesday and Friday. Durata's plan is the four-day version.
Is there an app that runs Candito Linear Program: Hypertrophy for you?
Yes. Durata runs Candito Linear Program: Hypertrophy as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Based on Jonnie Candito's Linear Program
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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