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Periodization template for Ed Coan's 10-week programme. Not created by me.
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Ed Coan 10 Week Training Cycle
Starting Squat Max Starting Bench Max Starting Deadlift Max245 100 283
Monday Squat Work Out
Back Squat Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight164 2 x 8 176 2x8 186
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
203 2x5 211 2x5 225Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight240 2x2 250 2x2 270
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 Weight65 2x10 69 2x10 73
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight98 2x2 102 2x2 109
Close Grip Bench Press PausedWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight55 2x10 59 2x10 62
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
71 2x5 74 2x5 77Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps83 2x2 87 2x2
Incline Bench Press Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight47 2x10 50 2x10 53
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
61 2x5 63 2x5 66Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps71 2x2 74 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 Weight65 2x10 69 2x10 73
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps0 2x2 102 2x2
Dumbbell Lateral Side Raises 2 sets of 10 to 12 repsHammer Grip Dumbbell Lateral Raises 2 sets 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 Weight209 1x10 218 1x8 226
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
240 1x5 249 1x5 260Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight280 1x2 285 1x2 297
SDL Full ROM of 4 inch block 1 set 8 repsYates Row off 4 inch block 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 Weight39 2x10 41 2x10 44
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
50 2x5 52 2x5 55Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight59 2x2 61 2x2 65
Tricep Pushdown 3 sets 8 to 12 repsWeighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 repsPreacher Curls 2 sets 8 to 10 reps
Hack Squat 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 Max283 100
Monday Squat Work Out
Back Squat Week 3 Week 4
Sets x Reps Weight Sets x Reps2x5 196 2x5
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 233 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 76 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 95 2x3Meet / Peak
Sets x Reps1x1
Close Grip Bench Press PausedWeek 3 Week 4
Sets x Reps Weight Sets x Reps2x8 65 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 81 2x3
Incline Bench Press Week 3 Week 4
Sets x Reps Weight Sets x Reps2x8 55 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 69 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 76 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 0 2x3
Dumbbell Lateral Side Raises 2 sets of 10 to 12 repsHammer Grip Dumbbell Lateral Raises 2 sets 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 234 1x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
1x3 268 1x3Meet / Peak
Sets x Reps1x1
SDL Full ROM of 4 inch block 1 set 8 repsYates Row off 4 inch block 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 46 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 57 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 repsPreacher Curls 2 sets 8 to 10 reps
Hack Squat Calf Raises 2 sets 20 to 25 repsAbs 2 sets 20 to 25 reps
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