The Candid Exercise Plan: The “No-Nonsense” Pull Day
The Philosophy
Many fitness plans hide behind complex “proprietary” methods. The Candid approach is different: we focus on progressive overload—simply doing more over time—and compound movements that hit multiple muscle groups at once.
The Routine
Perform this routine twice a week with at least 48 hours of rest between sessions to allow for muscle repair.
| Exercise | Sets/Reps | “Candid” Focus Tip |
| Deadlifts | 3 sets of 5–8 reps | Focus on a neutral spine; the goal is raw power, not speed. |
| Pull-Ups / Chin-Ups | 3 sets to failure | If you can’t do a full rep yet, use a resistance band for assistance. |
| Barbell Rows | 3 sets of 8–12 reps | Don’t use momentum. If you have to “swing” the weight, it’s too heavy. |
| Face Pulls | 3 sets of 15 reps | This is a “corrective” move for shoulder health and posture. |
| Hammer Curls | 3 sets of 10–12 reps | Isolate the biceps and brachialis to round out the arm development. |
Candid Recovery & Nutrition
Building muscle doesn’t happen in the gym; it happens during recovery.
Transparency: Track your lifts. Write down every weight and rep so you have an honest record of your progress.
Rest: Aim for at least one full rest day per week.
Fuel: Stick to simple, high-protein meals. A serving of salmon is an ideal “Candid” protein source because it provides the Omega-3s necessary to reduce the inflammation caused by heavy lifting.
Health, Without the Filter 