Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max Starting Shoulder Press Max
265 365 265 135
Monday Squat Work Out
Back Squat
Week 1 Week 2 Week 3 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
178 2x8 191 2x8 201 2x5 212 2x5
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
220 2x5 228 2x5 244 2x3 252 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
260 2x2 270 2x2 292 1x1
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 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
237 2x10 252 2x10 266 2x8 277 2x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
307 2x5 318 2x5 332 2x3 347 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
358 2x2 372 2x2 398 1x1
Close Grip Bench Press Paused
Week 1 Week 2 Week 3 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
202 2x10 214 2x10 226 2x8 236 2x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
261 2x5 270 2x5 282 2x3 295 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
304 2x2 316 2x2
Incline Bench Press
Week 1 Week 2 Week 3 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
171 2x10 182 2x10 193 2x8 200 2x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
222 2x5 229 2x5 240 2x3 251 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
258 2x2 269 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 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
88 2x10 93 2x10 99 2x8 103 2x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
113 2x5 117 2x5 123 2x3 0 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
0 2x2 138 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 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
196 1x10 204 1x8 212 1x8 220 1x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
225 1x5 233 1x5 244 1x3 252 1x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
262 1x2 268 1x2 278 1x1
 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 Week 4
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
142 2x10 151 2x10 160 2x8 166 2x8
Week 5 Week 6 Week 7 Week 8
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
184 2x5 191 2x5 199 2x3 208 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
215 2x2 223 2x2 239 1x1
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