Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max

100 135 0
Monday Squat Work Out
Back Squat
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
67 2x8 72 2x8 76
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
83 2x5 86 2x5 92
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
98 2x2 102 2x2 110
Deep single leg leg Press 3 sets x 10 to 12 reps
Leg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 reps
Seated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Tuesday Off

Wednesday - Bench Press

Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
88 2x10 93 2x10 99
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
113 2x5 117 2x5 123
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
132 2x2 138 2x2 147
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
75 2x10 79 2x10 84
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
96 2x5 100 2x5 104
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
112 2x2 117 2x2
Incline Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
63 2x10 67 2x10 71
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
82 2x5 85 2x5 89
 Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
96 2x2 99 2x2
Standing Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
59 2x10 62 2x10 66
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
76 2x5 78 2x5 82
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
88 2x2 92 2x2
Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps
Friday Deadlift Work Out
Deadlift
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
0 1x10 0 1x8 0
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
0 1x5 0 1x5 0
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
0 1x2 0 1x2 0
SDL Full ROM of 4 inch block 1 set 8 reps
Yates Row off 4 inch block 2 sets 8 to 10 reps
Wide Grip Pull Ups 2 sets 8 to 10 reps
One Arm Dumbbell Row 1 set 10 to 12 reps
Saturday Upperbody Accessory Work Out
Wide Grip Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
53 2x10 56 2x10 59
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
68 2x5 70 2x5 74
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
79 2x2 83 2x2 88
Tricep Pushdown 3 sets 8 to 12 reps
Weighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 reps
Preacher Curls 2 sets 8 to 10 reps
Hack Squat Calf Raises 2 sets 20 to 25 reps
Abs 2 sets 20 to 25 reps
ning Cycle
Starting Deadlift Max Starting Shoulder Press Max
0 90
Out

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x5 80 2x5
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 95 2x3
Meet / Peak
Sets x Reps
1x1
x 10 to 12 reps
o 12 reps
0 to 12 reps
to 12 reps
eps

ress

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 103 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 128 2x3
Meet / Peak
Sets x Reps
1x1
Paused
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 87 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 109 2x3

s
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 74 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 93 2x3
0 to 12 reps
eps
k Out

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 68 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 86 2x3

s of 10 to 12 reps
2 sets 10 to 12 reps
s 10 to 12 reps
Out

Week 3 Week 4
Sets x Reps Weight Sets x Reps
1x8 0 1x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
1x3 0 1x3
Meet / Peak
Sets x Reps
1x1
1 set 8 reps
s 8 to 10 reps
to 10 reps
10 to 12 reps
ry Work Out
ss
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 62 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 77 2x3
Meet / Peak
Sets x Reps
1x1
o 12 reps
reps
o 10 reps
10 reps
20 to 25 reps
eps