Ed Coan 10 Week Training Cycle

Starting Squat Max Starting Bench Max Starting Deadlift Max

123 85 170
Monday Squat Work Out
Back Squat
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
82 2x8 88 2x8 93 2x5
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
102 2x5 105 2x5 113 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
120 2x2 125 2x2 135 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
55 2x10 59 2x10 62 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
71 2x5 74 2x5 77 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
83 2x2 87 2x2 93 1x1
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
47 2x10 50 2x10 53 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
61 2x5 63 2x5 66 2x3
Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
71 2x2 74 2x2
Incline Bench Press
Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
40 2x10 42 2x10 45 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
52 2x5 53 2x5 56 2x3
 Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps
60 2x2 63 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
65 2x10 69 2x10 73 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
84 2x5 87 2x5 91 2x3
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 Sets x Reps
126 1x10 131 1x8 136 1x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
145 1x5 150 1x5 156 1x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
168 1x2 172 1x2 179 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
33 2x10 35 2x10 37 2x8
Week 5 Week 6 Week 7
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
43 2x5 44 2x5 46 2x3
Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight Sets x Reps
50 2x2 52 2x2 56 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
100

Week 4
Weight Sets x Reps
98 2x5
Week 8
Weight Sets x Reps
116 2x3

Week 4
Weight Sets x Reps
65 2x8
Week 8
Weight Sets x Reps
81 2x3

Week 4
Weight Sets x Reps
55 2x8
Week 8
Weight Sets x Reps
69 2x3

Week 4
Weight Sets x Reps
47 2x8
Week 8
Weight Sets x Reps
58 2x3
 Week 4
Weight Sets x Reps
76 2x8
Week 8
Weight Sets x Reps
0 2x3

ps
reps

Week 4
Weight Sets x Reps
141 1x8
Week 8
Weight Sets x Reps
162 1x3

Week 4
Weight Sets x Reps
39 2x8
Week 8
Weight Sets x Reps
48 2x3