The Jonnie Candito Linear Program for Beginners
Today, we’re going to be looking at a useful resource if you’re just getting started on your fitness journey: The Jonnie Candito Linear Program for Beginners.
This easy to follow program has three varieties, all covering strength and helping you get started whether your goal is hypertrophy, power, or control.
Oh, and did I mention it’s free?
Keep reading to find out what the Jonnie Candito Program for Beginners entails.
About The Creator – Jonnie Candito
Jonnie Candito is a 27-year-old American powerlifter.
He once held the open American deadlift record with 650 pounds (295 kilograms) at a 165-pound bodyweight. He won bronze and silver medals at the 2014 and 2015 world championships, respectively.
Despite being on the road to success, he was cruelly struck down by a debilitating back injury just before the 2016 national championships. He has since dedicated himself to recovering and surpassing his previous levels and helping others achieve their own training goals safely.
Whenever you start following a new regimen, the amount of faith you put in it often depends on its source. When it’s coming directly from someone with credentials like these, you can feel pretty confident that it does what it says.
What Is the Jonnie Candito Linear Workout Program for Beginners?
This program is a 6-week linear workout guide.
The main goal of this workout is to help you improve your strength. There are 3 variations of the program to choose from, depending on what your secondary goals are.
The variations are:
- Control
- Hypertrophy
- Power
The main exercises will remain the same regardless of which variation you select. You will then be provided with a selection of secondary exercises to choose from, dependent on your goals.
In addition to providing you with the workout routine itself, you’re also given guides to assist with your lifts. You’ll receive tips on things such as:
- Diet
- Rest periods
- Warm-ups
- Progression of loading
- How to reset and overcome plateaus
Program Details
Day 1
- Squats – 3 sets x 6 reps, Rest 3-10 Minutes
- Deadlift – 2 sets x 6 reps, Rest 3-10 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
Day 2
- Bench Press – 3 sets x 6 reps, Rest 3-10 Minutes
- Primary Upper Back Exercise –3 sets x 6 reps, Rest 3-10 Minutes
- Shoulder Exercise – 1 set x 6 reps, Rest 3-10 Minutes
- Upper Back Exercise #2 – 1 set x 6 reps, Rest 3-10 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
Days 3, 6 & 7 – Rest
The above workouts won’t change, regardless of which variation you pick. However, days 4 and 5 are each specific to your chosen secondary goal, so we’ll look at each of them now. Where no rest time is listed beside an exercise it means it was not specified in the program itself.
Control Day 4
- Pause Squat – 6 sets x 4 reps, Rest 3 Minutes
- Pause Deadlifts – 3 sets x 4 reps, Rest 3 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise –3 sets x 8-12 reps, Rest 1-2 Minutes
Control day 5
- Spoto Press – 6 sets x 4 reps, Rest 3 Minutes
- Pause Primary Upper Back Exercise – 6 sets x 4 reps, Rest 3 Minutes
- Shoulder Exercise – 1 set x 10 reps, Rest 3 Minutes
- Upper Back Exercise #2 – 1 set x 10 reps, Rest 3 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
Hypertrophy Day 4
- Back or Front Squat – 5 sets x 8 reps
- Deadlift variation – 3 sets x 8 reps
- Hamstring Curl – 3 sets x 12 reps
- Calf Raise – 5 sets x 15 reps
- Optional Exercise – 4 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 4 sets x 8-12 reps, Rest 1-2 Minutes
Hypertrophy Day 5
- Flat or Decline Chest press – 4 sets x 8 reps
- Incline Chest Press – 4 sets x 8 reps
- Upper Back Exercise #1 – 4 sets x 8 reps
- Upper Back Exercise #2 – 4 sets x 8 reps
- Shoulder Exercise – 3 sets x 10 reps
- Bicep Exercise – 3 sets x 10 reps
- Optional Exercise – 4 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 4 sets x 8-12 reps, Rest 1-2 Minutes
Power Day 4 (Lower Body)
- Weighted Explosive Exercise #1 – 6 sets x 4 reps
- Weighted Explosive Exercise #2 – 6 sets x 4 reps
- Optional Explosive Exercise – 5 sets x 4 reps
- Optional Explosive Exercise – 5 sets x 4 reps
You may want the support of a weightlifting belt for this day. Check out this page to see a few options.
Power Day 5 (Upper Body)
- Spoto Press – 6 sets x 4 reps
- Pause Primary upper Back Exercise – 6 sets x 4 reps
- Shoulder Exercise – 1 set x 10 reps
- Upper Back Exercise #2 – 1 set x 10 reps
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
- Optional Exercise – 3 sets x 8-12 reps, Rest 1-2 Minutes
As you may have noticed, there are many areas where it’ll say a type rather than a specific exercise. At those points, you’ll choose an exercise from the following lists:
Upper Back Exercises #1
- Dumbbell Row
- Barbell Row
- Any Machine Upper Back Exercise
Upper Back Exercises #2
- Weighted Pull Up
- Weighted Chin Up
- Pulldown
Shoulder Exercises
- Seated Dumbbell Press
- Standing Dumbbell Press
- Military Press
- Seated Barbell Press
- Any Machine Shoulder Movement
Optional Exercises (Upper Body)
- Rear Delt Fly
- Tricep Pushdown
- Close Grip Bench
- Extremely Strict Dumbbell Curl
- Incline Cable Fly
- Incline Dumbbell Press
- Lateral Raises
- Face Pulls
- Loose Form Dumbbell Bicep Curls
- Barbell Curls
Optional Exercises (Lower Body)
- Leg Press
- Hamstring Curls
- Front Squats
- Stiff-Legged Deadlift
- Single-Legged Leg Press
- Overhead Squats
- Snatch Grip Deadlift
Weighted Explosive Exercises
- Barbell Jump Squat
- Box Jump
- Power Clean
- Speed Deadlifts (50-70% of max)
- Speed Squats
- Trap Bar Jump
- Dumbbell Jump Squat
- Dumbbell Lunge Jump
- Any machine which allows for an explosive concentric portion of a lift
Unweighted Explosive Exercises
- Squat Jump
- Box Jump
- Broad Jump
- One-Legged Box Jump
- One-Legged Broad Jump
- Any Jump Variation
Jonnie Candito Linear Program Pros
Reputable and experienced source
There are so many people out there looking to cash in on the fitness boom that it’s sometimes hard to know who to trust. This can be particularly worrying if you are looking to start a new workout plan, as who wants to sink weeks, or even months, into something that isn’t going to work
That’s why it’s so reassuring when you find a program from someone who has been successful, doing exactly what they are advising you to. The fact that you can see his results and achievements using these methods should put your mind comfortably to rest when it comes to trying it yourself.
Clear outlines on what each of the three variations sets out to achieve
Unlike most programs that have one guide for everyone, this has three variations depending on what your goals are. This could be confusing to newcomers as some similarities could leave you unsure of which one is right for you.
Not to worry though, as it is made abundantly clear exactly what the three variations are, what they are designed to achieve, and exactly what you have to do to attain your goals. This makes sure that you select the right option from the start and can go full steam ahead towards your target.
A thorough breakdown of the speed at which to increase weight
One issue that even experienced lifters come up against is knowing when to up the weights for an exercise. Wait too long and you’ll just end up spinning your wheels but do it too quickly and you could end up with a nasty injury.
That’s why it’s incredibly useful that this program comes with very clear instructions of how, and when, to alter your weight. He covers everything from when you’re just getting started, to how you can smash through those heartbreaking plateaus. An amazing help, wherever you are in your fitness journey.
Jonnie Candito Linear Program Cons
Very limited advice on your diet while on the program
One of the most important factors in any successful training regime is diet. You’ve probably heard the old saying “abs are made in the kitchen”, well the same is true about all muscles. No matter how much work you put in down the gym, it will all be in vain if you don’t have a diet to back it up.
Considering this is both a very intensive program, as well as being aimed at inexperienced lifters, it greatly limits the results you can get while following it if you aren’t certain what you’re doing with your nutrition.
No detailed warm-up
It should come as no surprise that the heavier you lift, the greater the strain, and ultimately risk, you are putting your body under. That’s why it’s quite surprising that a program like this is very vague on how to prepare.
Newcomers may not be as well versed at how to effectively warm up individual muscles. They could therefore end up in a world of trouble if they inadvertently go into one of these big lifts cold.
Jonnie Candito Linear Program Conclusion
As I said in the introduction, the Jonnie Candito Linear Program For Beginners is a useful resource for newcomers to weightlifting.
While it does have its drawbacks, the biggest of which being the limited dietary advice, you have to remember this isn’t a paid personal training program.
This is a free program from an experienced and successful weightlifter that has proven it can achieve results. Take advantage of its availability, get what you can out of it, and appreciate the free advice.
With this already providing you a base, you can fill in anything missing in your routine with a quick search online.
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