Candito Linear Program: Control vs Candito Linear Program: Power
Both are free in Durata and shown in full on their own pages. Here they are side by side, from the same program data the app runs.
- Goal: Candito Linear Program: Control, strength; Candito Linear Program: Power, strength, athletic.
- The same: days a week (4), session (30–40 min), length (ongoing), level (beginner), equipment (barbell + dumbbells) and progression (linear: +2.5 kg on success, −7.5 kg after 1 miss; after 3 drops, every 2 made weeks; linear: +2.5 kg on success, the weight holds if you miss).
Candito Linear Program: Control and Candito Linear Program: Power, line by line
| Candito Linear Program: Control | Candito Linear Program: Power | |
|---|---|---|
| Days a week | 4 | 4 |
| Session | 30–40 min | 30–40 min |
| Length | Ongoing | Ongoing |
| Level | Beginner | Beginner |
| Goal | Strength | Strength, Athletic |
| Equipment | Barbell + dumbbells | Barbell + dumbbells |
| Written by | Jonnie Candito | Jonnie Candito |
| Progression | Linear: +2.5 kg on success, −7.5 kg after 1 miss; after 3 drops, every 2 made weeks; Linear: +2.5 kg on success, the weight holds if you miss | Linear: +2.5 kg on success, −7.5 kg after 1 miss; after 3 drops, every 2 made weeks; Linear: +2.5 kg on success, the weight holds if you miss |
Who it suits. Lifters who can already squat, bench and deadlift safely with good form and want steady weekly progress without percentage tables. Candito wrote it as a novice program that also works as a mental break for experienced lifters. The paused lifts build strength in the positions where form usually breaks down, which is why he says even elite lifters use them. If you have never lifted at all, he suggests a few months of lighter training first.
How it progresses. Start the heavy days with a weight you can do for 3 straight sets of 6 with no chance of failure, around 75 to 80% of your one-rep max. Control lifts start around 70% of your normal max, because the pauses and extra sets make them harder. Each week Durata adds 5 lb (2.5 kg) to every lift you complete. The shoulder press and curl go up once every three weeks instead.
Who it suits. Athletes and lifters who want their squat, bench and deadlift to climb every week while keeping some speed and spring in their legs. It needs the same base as the Control template: you should already perform the main lifts safely. If strength is your only goal, Candito points you to Control, since the explosive work is a tool rather than a requirement.
How it progresses. The heavy days run exactly as in the Control template. Start them 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) every week you complete them. Miss a set on the heavy squat, deadlift or bench and that lift drops 15 lb (7.5 kg) the next week; after three drops it goes up every two weeks instead. The shoulder press and curl rise once every three weeks.
Common questions
How is Control different from the Power and Hypertrophy templates?
The heavy Monday and Tuesday are identical in all three. Power swaps the control lower day for jumps, and Hypertrophy turns Thursday and Friday into higher-rep days for size.
Are Candito Linear Program: Control and Candito Linear Program: Power free?
Yes. Both are free to run in Durata, and each one's page shows every set of every session.
Run Candito Linear Program: Control or Candito Linear Program: Power in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.