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ED COAN'S EIGHT-WEEK STRENGTH PROGRAM EXERCISE

MONDAY: SQUAT DAY


Barbell squats First warm-up 1 10 at about 45% of working sets Second warm-up 1 5 at about 65% of
working sets Third warm-up 1 3 at about 85% of working sets Fourth warm-up 1 1 at about 90% of
working sets
Working sets 3 10
Leg presses3 10
Walking lunges 3 50 feet or leg extensions 3 10
Lying leg curls 3 10 reps
Seated calf raises 4 10 reps

TUESDAY: BENCH DAY


Bench presses First warm-up 1 10 at about 45% of working sets Second warm-up 1 5 at about 65% of
working sets Third warm-up 1 3 at about 85% of working sets Fourth warm-up 1 1 at about 90% of
working sets
Working sets 3 10
Incline bench presses 3 10
Dips 3 10
Dumbbell flyes 3 10

THURSDAY: DEADLIFT DAY


Deadlifts First warm-up 1 10 at about 45% of working sets Second warm-up 1 5 at about 65% of
working sets Third warm-up 1 3 at about 85% of working sets Fourth warm-up 1 1 at about 90% of
working sets
Working sets 3 10
Bent barbell rows 3 10
Wide-grip pullups 3 10
Stiff-leg deadlifts 2 10 standing an a 2" block
Behind-the-back Smith 3 10 machine shrugs

FRIDAY:
ASSISTANCE DAY
Close-grip bench presses 2 15-20 (warm-ups)
Close-grip bench presses 3 10 (working sets)
Barbell shoulder presses 3 10
Dumbbell lateral raises 3 10
Bent dumbbell raises 3 10
Cable pushdowns 3 10
Alternating dumbbell 3 10
curls Seated calf raises 3 10

NOTE: The warm-up process for squats, bench presses and deadlifts requires a gradual increase in
weight before your working sets. The purpose is to use lighter weights to progressively condition
your body and neuromuscular system to correctly handle the heaviest load--your three working sets.

* Week 1 Do 10 reps for each working set of the core lifts (squats, bench presses and deadlifts) and
10 reps per set for assistance movements (as shown at left).

* Weeks 2-3 Increase the weights you're using and do eight reps per working set for the core lifts.
Continue to perform 10 reps per set for the assistance exercises.

* Weeks 4-5 Increase the weights and do five reps for each working set of the core lifts. Drop your
reps per set to eight for the assistance moves.

* Weeks 6-7 Increase the weight each week and do three repetitions for each working set of the
core lifts. Assistance exercises remain at eight reps per set.

* Week 8 Increase the weight for squats, bench presses and deadlifts to the maximum that you
believe you can lift for one rep. (If you fail, drop 5-10 pounds and attempt the lift again.) Stay with
eight reps per set for assistance exercises.

STARTING AGAIN After completing this cycle, you have a decision to make. You can go back to your
regular bodybuilding program or, if you want to push for further strength gains, take two weeks to
train light and rest your body before embarking on the cycle again.