Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max

180 130 190

Monday Squat Work Out

Back Squat
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
121 2x8 130 2x8 137 2x5
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
149 2x5 155 2x5 166 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
176 2x2 184 2x2 198 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
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
85 2x10 90 2x10 95 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
109 2x5 113 2x5 118 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
127 2x2 133 2x2 142 1x1
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
72 2x10 76 2x10 81 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
93 2x5 96 2x5 101 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
108 2x2 113 2x2
Incline Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
 61 2x10 65 2x10 69 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
79 2x5 82 2x5 85 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
92 2x2 96 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 Sets x Reps
48 2x10 51 2x10 54 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
62 2x5 64 2x5 67 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
0 2x2 75 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 Sets x Reps
141 1x10 146 1x8 152 1x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
162 1x5 167 1x5 175 1x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
188 1x2 192 1x2 200 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
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
51 2x10 54 2x10 57 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
66 2x5 68 2x5 71 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
76 2x2 80 2x2 85 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
Starting Shoulder Press Max

74

Week 4
Weight Sets x Reps
144 2x5
Week 8
Weight Sets x Reps
171 2x3

Week 4
Weight Sets x Reps
99 2x8
Week 8
Weight Sets x Reps
124 2x3

Week 4
Weight Sets x Reps
84 2x8
Week 8
Weight Sets x Reps
105 2x3

Week 4
Weight Sets x Reps
 71 2x8
Week 8
Weight Sets x Reps
89 2x3

Week 4
Weight Sets x Reps
56 2x8
Week 8
Weight Sets x Reps
0 2x3

ps
2 reps

Week 4
Weight Sets x Reps
158 1x8
Week 8
Weight Sets x Reps
181 1x3

Week 4
Weight Sets x Reps
59 2x8
Week 8
Weight Sets x Reps
74 2x3