Candito Linear / BBR hybrid

Overview

A single training week looks like:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Upper - Push I	Upper - Pull I	Lower - Strength	Upper - Push II	Upper - Pull II	Lower - Technique & speed

The lower body (2x/week) days are from the Candito Linear Progression program, and the upper body (4x/week) days are from the Body By Rings program.

I think this program is quite universal, allowing you to adjust the intensity and focus more on either upper or lower body within a certain training split. The leg days respect the deload of the BBR program, so every 5th week is same intensity but lighter volume.

Breakdown

Candito Linear

The Candito Linear Program is a great begineer program, but it's also great for easing back into your workout routine after a long pause (hello COVID lockdowns 👋 ). You can read through the program itself and find Candito's other free programs over at http://www.canditotraininghq.com/free-programs/.

In the program, you'll find Candito's recommendations for deload & where to move on from this program. I usually progress into Madcow or his 6 week program.

Body By Rings

The BBR program by Daniel Vadnal (FitnessFAQs on YouTube) is an intermediate/advanced bodyweight program that utilises gymnastic rings. I've had shoulder issues (and surgieries) in the past and doing a lot of linear barbell movements (benchpress, rows) always gives me tightness after a couple of months of 5/3/1, Starting Strength, etc. But with BBR, you improve your shoulder stability & mobility. As an added bonus, I have less stress on my CNS to go ham on the leg days.

Closing thoughts

Please read through both programs before starting. Both coaches offer valuable insights into their respective routines as well as a great perspective to fitness in general. Also consider supporting them.

I feel that these two programs compliment each other quite nicely. The BBR can obviously be paired with any program, so if you like the leg days of a nother program better, go for it!