Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max

185 175 155
Monday Squat Work Out
Squat
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
124 2x8 133 2x8 141
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
154 2x5 159 2x5 170
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
181 2x2 189 2x2 204
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
114 2x10 121 2x10 128
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
147 2x5 152 2x5 159
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
172 2x2 179 2x2 191
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
97 2x10 103 2x10 109
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
125 2x5 129 2x5 135
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
146 2x2 152 2x2
Incline Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight
82 2x10 87 2x10 92
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
106 2x5 110 2x5 115
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
124 2x2 129 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
65 2x10 69 2x10 73
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
0 2x2 102 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
115 1x10 119 1x8 124
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
132 1x5 136 1x5 143
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
153 1x2 157 1x2 163
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
68 2x10 72 2x10 77
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight
88 2x5 91 2x5 96
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight
103 2x2 107 2x2 114
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
155 100
Out

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x5 148 2x5
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 176 2x3
Meet / Peak
Sets x Reps
1x1
x 10 to 12 reps
o 12 reps
10 to 12 reps
to 12 reps
eps

ress

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 133 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 166 2x3
Meet / Peak
Sets x Reps
1x1
Paused
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 113 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 141 2x3

s
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 96 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 120 2x3
0 to 12 reps
eps
rk Out

Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 76 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 0 2x3

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

Week 3 Week 4
Sets x Reps Weight Sets x Reps
1x8 129 1x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
1x3 147 1x3
Meet / Peak
Sets x Reps
1x1
1 set 8 reps
ts 8 to 10 reps
to 10 reps
10 to 12 reps
ory Work Out
ess
Week 3 Week 4
Sets x Reps Weight Sets x Reps
2x8 80 2x8
Week 7 Week 8
Sets x Reps Weight Sets x Reps
2x3 100 2x3
Meet / Peak
Sets x Reps
1x1
to 12 reps
5 reps
to 10 reps
o 10 reps
20 to 25 reps
eps