Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max150 110 180

Monday Squat Work Out

Back Squat Week 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight101 2 x 8 108 2x8 114

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

125 2x5 129 2x5 138Week 9 Week 10 Meet / Peak

Weight Sets x Reps Weight Sets x Reps Weight147 2x2 153 2x2 165

Deep single leg leg Press 3 sets x 10 to 12 repsLeg Extensions 2 sets 10 to 12 reps

Single Leg Leg Curls 2 sets 10 to 12 repsSeated Calf Raise 3 sets 10 to 12 reps

Abs 3 sets 10 to 12 reps

Tuesday Off

Wednesday - Bench Press

Bench PressWeek 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight72 2x10 76 2x10 80

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

92 2x5 96 2x5 100Week 9 Week 10 Meet / Peak

Weight Sets x Reps Weight Sets x Reps Weight108 2x2 112 2x2 120

Close Grip Bench Press PausedWeek 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight61 2x10 65 2x10 68

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

79 2x5 81 2x5 85Week 9 Week 10

Weight Sets x Reps Weight Sets x Reps92 2x2 95 2x2

Incline Bench Press Week 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight52 2x10 55 2x10 58

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

67 2x5 69 2x5 72Week 9 Week 10

Weight Sets x Reps Weight Sets x Reps78 2x2 81 2x2

Standing Calf Raise 3 sets 10 to 12 repsAbs 3 sets 10 to 12 reps

Thursday Shoulder Work Out

Shoulder PressWeek 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight42 2x10 45 2x10 47

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

55 2x5 57 2x5 59Week 9 Week 10

Weight Sets x Reps Weight Sets x Reps64 2x2 66 2x2

Seated Dumbbell Press 2 sets of 10 to 12 repsDumbbell Lateral Side Raises 2 sets of 10 to 12 reps

Bent Over Dumbbell Raises 2 sets 10 to 12 reps

Friday Deadlift Work Out

DeadliftWeek 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight133 1x10 139 1x8 144

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

153 1x5 158 1x5 166Week 9 Week 10 Meet / Peak

Weight Sets x Reps Weight Sets x Reps Weight178 1x2 182 1x2 189

SDL Full ROM of 4 inch block 1 set 8 repsBarbell Row 2 sets 8 to 10 reps

Wide Grip Pull Ups 2 sets 8 to 10 repsOne Arm Dumbbell Row 1 set 10 to 12 reps

Saturday Upperbody Accessory Work Out

Wide Grip Bench PressWeek 1 Week 2 Week 3

Weight Sets x Reps Weight Sets x Reps Weight66 2x10 72 2x10 74

Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight

88 2x5 91 2x5 99Week 9 Week 10 Meet / Peak

Weight Sets x Reps Weight Sets x Reps Weight110 2x2 113 2x2 116

Tricep Pushdown 3 sets 8 to 12 repsWeighted Dips 1 set 15 reps

Tricep Extensions 2 sets 8 to 10 repsBarbell Curls 2 sets 8 to 10 reps

Standing Calf Raises 2 sets 20 to 25 repsAbs 2 sets 20 to 25 reps

Ed Coan 10 Week Training Cycle

Starting Deadlift Max Starting Shoulder Press Max180 65

Monday Squat Work Out

Back Squat Week 3 Week 4

Sets x Reps Weight Sets x Reps2x5 120 2x5

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 143 2x3Meet / Peak

Sets x Reps1x1

Deep single leg leg Press 3 sets x 10 to 12 repsLeg Extensions 2 sets 10 to 12 reps

Single Leg Leg Curls 2 sets 10 to 12 repsSeated Calf Raise 3 sets 10 to 12 reps

Abs 3 sets 10 to 12 reps

Tuesday Off

Wednesday - Bench Press

Bench PressWeek 3 Week 4

Sets x Reps Weight Sets x Reps2x8 84 2x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 105 2x3Meet / Peak

Sets x Reps1x1

Close Grip Bench Press PausedWeek 3 Week 4

Sets x Reps Weight Sets x Reps2x8 71 2x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 89 2x3

Incline Bench Press Week 3 Week 4

Sets x Reps Weight Sets x Reps2x8 60 2x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 76 2x3

Standing Calf Raise 3 sets 10 to 12 repsAbs 3 sets 10 to 12 reps

Thursday Shoulder Work Out

Shoulder PressWeek 3 Week 4

Sets x Reps Weight Sets x Reps2x8 49 2x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 62 2x3

Seated Dumbbell Press 2 sets of 10 to 12 repsDumbbell Lateral Side Raises 2 sets of 10 to 12 reps

Bent Over Dumbbell Raises 2 sets 10 to 12 reps

Friday Deadlift Work Out

DeadliftWeek 3 Week 4

Sets x Reps Weight Sets x Reps1x8 149 1x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

1x3 171 1x3Meet / Peak

Sets x Reps1x1

SDL Full ROM of 4 inch block 1 set 8 repsBarbell Row 2 sets 8 to 10 reps

Wide Grip Pull Ups 2 sets 8 to 10 repsOne Arm Dumbbell Row 1 set 10 to 12 reps

Saturday Upperbody Accessory Work Out

Wide Grip Bench PressWeek 3 Week 4

Sets x Reps Weight Sets x Reps2x8 80 2x8

Week 7 Week 8Sets x Reps Weight Sets x Reps

2x3 102 2x3Meet / Peak

Sets x Reps1x1

Tricep Pushdown 3 sets 8 to 12 repsWeighted Dips 1 set 15 reps

Tricep Extensions 2 sets 8 to 10 repsBarbell Curls 2 sets 8 to 10 reps

Standing Calf Raises 2 sets 20 to 25 repsAbs 2 sets 20 to 25 reps