When it comes to strength training and powerlifting, having a well-designed program is crucial for making progress and reaching your goals. One program that has gained significant popularity in recent years is Candito’s Linear Program. In this comprehensive guide, we will dive deep into the intricacies of this program, its principles, and how it can benefit lifters of all levels.

What is Candito’s Linear Program?

Candito’s Linear Program is a strength training program developed by Jonnie Candito, a renowned powerlifter and fitness enthusiast. It is designed to help individuals increase their strength and improve their performance in the squat, bench press, and deadlift.

The program follows a linear progression model, which means that the weights are gradually increased over time to stimulate muscle growth and strength gains. It is a versatile program that can be customized based on individual goals and training experience.

Key Principles of Candito’s Linear Program

1. Progressive Overload: The program focuses on gradually increasing the weight lifted to continuously challenge the muscles and promote strength gains.

2. Variation: Candito’s program incorporates different rep ranges, exercises, and training intensities to prevent plateaus and keep the body adapting.

3. Periodization: The program is divided into different training cycles, each with a specific focus and intensity level. This allows for proper recovery and optimal performance.

Benefits of Candito’s Linear Program

1. Strength Gains: The program’s emphasis on progressive overload and variation leads to consistent strength gains over time.

2. Muscle Hypertrophy: By targeting different rep ranges and muscle groups, the program promotes muscle growth and development.

3. Adaptability: Candito’s program can be tailored to individual needs and goals, making it suitable for lifters of all levels.

Getting Started with Candito’s Linear Program

Before starting Candito’s Linear Program, it is important to assess your current strength level and determine your goals. The program is available for free on Jonnie Candito’s website, along with video tutorials and guidelines for proper form and technique.

It is recommended to start with a conservative weight that allows for proper form and execution of the exercises. As you progress, you can gradually increase the weight while maintaining good technique.


Candito’s Linear Program is a highly effective strength training program that has helped many lifters achieve their goals. Its focus on progressive overload, variation, and periodization makes it suitable for both beginners and advanced lifters. By following the principles of this program and staying consistent, you can expect to see significant improvements in your strength and overall performance.