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