Ed Coan 10 Week Training Cycle

Starting Squat Max

245

Starting Bench Max

100

Starting Deadlift Max

283

Monday Squat Work Out Back Squat Week 1 Weight 164 Week 5 Weight 203 Week 9 Weight 240 Sets x Reps 2x2 Weight 250 Sets x Reps 2x5 Weight 211 Week 10 Sets x Reps 2x8 Weight 176 Week 6 Sets x Reps 2x5 Weight 225 Week 2 Sets x Reps 2x8 Weight 186 Week 7 Week 3

Meet / Peak Sets x Reps Weight 2x2 270 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 Weight 65 Week 5 Weight 84 Week 9 Weight 98 Week 1 Weight 55 Week 5 Weight 71 Week 9 Weight 83 Week 1 Weight 47 Week 5 Weight 61 Week 9 Weight Sets x Reps Weight Sets x Reps 2x5 Weight 63 Sets x Reps 2x10 Weight 50 Sets x Reps 2x2 Weight 87 Sets x Reps 2x5 Weight 74 Sets x Reps 2x10 Weight 59 Sets x Reps 2x2 Weight 102 Sets x Reps 2x5 Weight 87 Sets x Reps 2x10 Weight 69

Week 2 Sets x Reps 2x10 Week 6 Sets x Reps 2x5 Week 10 Weight 91 Weight 73

Week 3

Week 7

Meet / Peak

Sets x Reps Weight 2x2 109 Close Grip Bench Press Paused Week 2 Sets x Reps 2x10 Week 6 Sets x Reps 2x5 Week 10 Sets x Reps 2x2 Incline Bench Press Week 2 Sets x Reps 2x10 Week 6 Sets x Reps 2x5 Week 10 Sets x Reps Weight 66 Weight 53 Week 7 Week 3 Weight 77 Weight 62 Week 7 Week 3

71

2x2

74

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 Weight 65 Week 5 Weight 84 Week 9 Weight 0 Sets x Reps 2x2 Weight 102 Sets x Reps 2x5 Weight 87 Sets x Reps 2x10 Weight 69

Week 2 Sets x Reps 2x10 Week 6 Sets x Reps 2x5 Week 10 Weight 91 Weight 73

Week 3

Week 7

Sets x Reps 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 Weight 209 Week 5 Weight 240 Week 9 Weight 280 Sets x Reps 1x2 Weight 285 Sets x Reps 1x5 Weight 249 Sets x Reps 1x10 Weight 218

Week 2 Sets x Reps 1x8 Week 6 Sets x Reps 1x5 Week 10 Weight 260 Weight 226

Week 3

Week 7

Meet / Peak Sets x Reps Weight 1x2 297 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 Weight 39 Week 5 Weight 50 Week 9 Weight 59 Sets x Reps 2x2 Weight 61 Sets x Reps 2x5 Weight 52 Sets x Reps 2x10 Weight 41

Week 2 Sets x Reps 2x10 Week 6 Sets x Reps 2x5 Week 10 Weight 55 Weight 44

Week 3

Week 7

Meet / Peak

Sets x Reps Weight 2x2 65 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

ning Cycle
Starting Shoulder Press Max
100 283

Starting Deadlift Max

Out Week 3 Sets x Reps 2x5 Week 7 Weight 233 Weight 196 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x5

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 x 10 to 12 reps o 12 reps 0 to 12 reps to 12 reps eps

ress Week 3 Sets x Reps 2x8 Week 7 Weight 95 Weight 76 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Paused Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3

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

s Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 69 Weight 55 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

0 to 12 reps eps

k Out Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 0 Weight 76 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

s of 10 to 12 reps 2 sets 10 to 12 reps s 10 to 12 reps

Out Week 3 Sets x Reps 1x8 Week 7 Weight 268 Weight 234 Week 8 Sets x Reps 1x3 Week 4 Sets x Reps 1x8

Sets x Reps 1x3 Meet / Peak Sets x Reps 1x1 1 set 8 reps ts 8 to 10 reps to 10 reps 10 to 12 reps

ry Work Out Week 3 Sets x Reps 2x8 Week 7 Weight 57 Weight 46 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

ess

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 o 12 reps reps to 10 reps 10 reps 20 to 25 reps eps