Jonnie Candito HQ 6 Week Program New and Improved JH Variant
 
This includes the full spreadsheet, if you have any questions contact via Instagram or Facebook.
 
Click for the YouTube tutorial video link
 
Overview
The Jonnie Candito 6-week program is a strength training program designed to help lifters of all levels improve their strength and muscle mass. The program is based on the principles of progressive overload, which means that lifters gradually increase the weight they lift over time.
The program is divided into three phases:
 
Phase 1: This phase is designed to build a foundation of strength. Lifters will focus on compound exercises that work multiple muscle groups at the same time.
Phase 2: This phase is designed to increase strength and muscle mass. Lifters will continue to focus on compound exercises, but they will also add in isolation exercises to target specific muscle groups.
Phase 3: This phase is designed to peak strength and muscle mass. Lifters will focus on heavy weights and low reps.
 
The program is designed to be challenging, but it is also achievable for lifters of all levels. The program is also flexible, so lifters can adjust it to fit their individual needs and goals.
 
Program overview
The program is designed to be run three times per week. Each workout consists of three compound exercises and one isolation exercise.
 
Phase 1
Workouts A and B: Squats, bench press, and deadlifts
Workout C: Barbell rows, overhead press, and pull-ups
Phase 2
Workouts A and B: Squats, bench press, and deadlifts
Workout C: Barbell rows, overhead press, and pull-ups
Additional exercises: Isolation exercises for biceps, triceps, shoulders, and abs
Phase 3
Workouts A and B: Squats, bench press, and deadlifts
Workout C: Barbell rows, overhead press, and pull-ups
Additional exercises: Isolation exercises for biceps, triceps, shoulders, and abs
 
Progression
Lifters should increase the weight they lift each week. The amount of weight to increase depends on the lifter's individual strength level.
 
Rest
Lifters should get at least 7-8 hours of sleep each night. They should also take at least one day off per week from lifting.
 
Nutrition
Lifters should eat a healthy diet that is high in protein. They should also make sure to drink plenty of fluids.
 
Variations
The program can be modified to fit the individual needs and goals of the lifter. For example, lifters who are looking to gain muscle mass can add more isolation exercises to their workouts. Lifters who are looking to improve their strength can focus on compound exercises.
 
Results
Lifters who follow the program consistently can expect to see significant improvements in their strength and muscle mass.