Candito Linear Program: Control

Overview

A linear program Jonnie Candito designed for beginners: 4 sessions per week (Mon/Tue/Thu/Fri), with two heavy days (heavy lower body: squat 3×6 + deadlift 2×6; heavy upper body: bench press 3×6 + upper back/shoulder accessories) that are identical across all branches, and two variation days that differ by branch. This entry is the Control branch. Variation days are paused movements, Candito's default recommendation for most people: practice positioning and bottom-end control so you can keep adding weight without wearing yourself down.

This program reuses a single week (the one-week structure repeats every week); run it until you stall, with no fixed end point to the cycle.

Who it's for

• Beginners in the linear progress phase (the entry tier of Candito's trio: linear program → 6 week strength → single-lift advanced specializations).
• Want a 3-day version: keep the two heavy days and alternate the variation days every other week (not included separately in this library; see the source sheet's 3-Day tab).

Weekly structure

Day 1 heavy lower body, day 2 heavy upper body, day 3 control lower-body variation day, day 4 control upper-body variation day. Main-lift starting weight is 75-80% of 1RM (entered at the midpoint, 77.5%); variation days and accessories have no percentages, so pick your own weights and progress by feel. You can add 1-2 accessories of your choice (8-12 reps) to each session, which this library doesn't include as placeholders.

Progression rules

• Add 0-5 kg to the main lifts each week (target about 2.5 kg); adjust the weight yourself in the plan editor or during the session.
• If a lift fails: drop about 7.5 kg and climb again. If the same lift fails 3 times: switch to adding weight every 2 weeks.
• If you still fail 3 times on the 2-week schedule: move to the "Candito 6 Week Strength Program".
• No fixed deload or test weeks.

Notes

• All three branches share the heavy days and differ only in the variation days; in the plan editor you can replace the variation days with content from another branch (Control: paused movements; Power: explosive movements; Hypertrophy: high-rep movements).
• Upper back/shoulder accessories are entered with the default exercises (barbell row/press/weighted pull-up) and can be swapped as you like.

Control vs. Power vs. Hypertrophy: How the Branches Compare

All three versions of Jonnie Candito's Linear Program share the exact same two heavy days (3×6 squat, 2×6 deadlift, 3×6 bench). Only the second half of the week changes based on what you want most right now:

Branch	Days 3 & 4 Focus	Typical Rep Range	Best Suited When
Control (default)	Paused squats, paused deadlifts, Spoto press	4–6 reps with 1–2s pauses	Tightening bar path, depth, and pause control
Power	Speed squats, explosive deadlifts, box/dynamic work	2–4 fast reps	Working on rate of force development and speed off the chest/floor
Hypertrophy	Higher-rep compounds, incline/DB presses, extra isolation	8–12+ reps	Adding muscle size alongside beginner strength progression

FAQ

How long should I hold the pauses on Control days?

Hold a clean 1 to 2-second pause at the bottom of paused squats, right above the floor (just past shin mid-level) on paused deadlifts, and 2–3 cm above your chest on Spoto bench press without relaxing tightness.

Can I run Candito Linear 3 days a week instead of 4?

Yes. Keep the two heavy days every week and alternate the Control Lower and Control Upper days week to week.

What happens after three stalls on the same lift?

Reset the weight back by about 7.5 kg on the first stall. If a lift stalls three times on weekly progression, step to adding weight once every two weeks; once that also stalls three times, graduate to the Candito 6 Week Strength Program.

Can I pick my own weights on Control variation days?

Yes. Variation days are not percentage-locked to your 1RM — choose a submaximal load that lets every pause stay stable and crisp, and add weight gradually when all sets look sharp.