Ed-CoanEd-Coan-10-Week-Program-10-Week-Program.xls

Ed Coan 10 Week Training Cycle Starting Squat Max

Starting Bench Max

Starting Deadlift Max

150

110

180 Monday Squat Work Out Back Squat

Week 1 Weight 101

Week 2 Sets x Reps 2x8

Weight 108

Sets x Reps 2x5

Weight 129

Week 5 Weight 125

Weight 114

Week 6

Week 9 Weight 147

Week 3 Sets x Reps 2x8

Sets x Reps 2x2

Week 7 Sets x Reps Weight 2x5 138 Week 10 Meet / Peak Weight Sets x Reps Weight 153 2x2 165 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 72

Week 2 Sets x Reps 2x10

Weight 76

Sets x Reps 2x5

Weight 96

Sets x Reps 2x2

Weight 112

Sets x Reps 2x10

Weight 65

Sets x Reps 2x5

Weight 81

Sets x Reps 2x2

Weight 95

Sets x Reps 2x10

Weight 55

Sets x Reps 2x5

Weight 69

Sets x Reps 2x2

Weight 81

Week 5 Weight 92

Week 1 Weight 61 Week 5 Weight 79 Week 9 Weight 92 Week 1 Weight 52 Week 5 Weight 67 Week 9 Weight 78

Weight 80

Week 6

Week 9 Weight 108

Week 3 Sets x Reps 2x10

Week 7 Sets x Reps Weight 2x5 100 Week 10 Meet / Peak Sets x Reps Weight 2x2 120 Close Grip Bench Press Paused Week 2 Week 3 Sets x Reps Weight 2x10 68 Week 6 Week 7 Sets x Reps Weight 2x5 85 Week 10 Sets x Reps 2x2 Incline Bench Press Week 2 Week 3 Sets x Reps Weight 2x10 58 Week 6 Week 7 Sets x Reps Weight 2x5 72 Week 10 Sets x Reps 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 42

Sets x Reps 2x10

Weight 45

Sets x Reps 2x5

Weight 57

Week 5 Weight 55

Weight 47

Week 6

Week 9 Weight 64

Sets x Reps 2x10

Sets x Reps 2x2

Week 7 Sets x Reps Weight 2x5 59 Week 10 Weight Sets x Reps 66 2x2 Seated Dumbbell Press 2 sets of 10 to 12 reps Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps Bent Over Dumbbell Raises 2 sets 10 to 12 reps Friday Deadlift Work Out Deadlift

Week 1 Weight 133

Week 2 Sets x Reps 1x10

Weight 139

Sets x Reps 1x5

Weight 158

Week 5 Weight 153

Weight 144

Week 6

Week 9 Weight 178

Week 3 Sets x Reps 1x8

Sets x Reps 1x2

Week 7 Sets x Reps Weight 1x5 166 Week 10 Meet / Peak Weight Sets x Reps Weight 182 1x2 189 SDL Full ROM of 4 inch block 1 set 8 reps Barbell Row 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 66

Week 2 Sets x Reps 2x10

Weight 72

Sets x Reps 2x5

Weight 91

Week 5 Weight 88

Week 6

Week 9 Weight 110

Sets x Reps 2x2

Week 3 Sets x Reps 2x10

Weight 74

Week 7 Sets x Reps Weight 2x5 99 Week 10 Meet / Peak Weight Sets x Reps Weight 113 2x2 116 Tricep Pushdown 3 sets 8 to 12 reps Weighted Dips 1 set 15 reps Tricep Extensions 2 sets 8 to 10 reps Barbell Curls 2 sets 8 to 10 reps Standing Calf Raises 2 sets 20 to 25 reps Abs 2 sets 20 to 25 reps

ek Training Cycle Starting Deadlift Max

Starting Shoulder Press Max

180

65

uat Work Out

Squat Week 3

Week 4 Sets x Reps 2x5

Weight 120

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 ss 3 sets x 10 to 12 reps sets 10 to 12 reps s 2 sets 10 to 12 reps 3 sets 10 to 12 reps 10 to 12 reps

Weight 143

Week 7

Sets x Reps 2x5 Week 8 Sets x Reps 2x3

day Off Bench Press

h Press Week 3

Week 4 Sets x Reps 2x8

Weight 84

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

Weight 105

Week 7

Sets x Reps 2x8 Week 8 Sets x Reps 2x3

Week 4 Weight 71

Sets x Reps 2x8 Week 8

Weight 89

Sets x Reps 2x3

nch Press Week 3

Week 4 Sets x Reps 2x8

Weight 60

Sets x Reps 2x3

Weight 76

Week 7

Sets x Reps 2x8 Week 8 Sets x Reps 2x3

3 sets 10 to 12 reps 10 to 12 reps

ulder Work Out

er Press Week 3

Week 4

Sets x Reps 2x8

Weight 49

Sets x Reps 2x3

Weight 62

Week 7

Sets x Reps 2x8 Week 8 Sets x Reps 2x3

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

lift Work Out

adlift Week 3

Week 4 Sets x Reps 1x8

Weight 149

Sets x Reps 1x3 Meet / Peak Sets x Reps 1x1 nch block 1 set 8 reps sets 8 to 10 reps s 2 sets 8 to 10 reps ow 1 set 10 to 12 reps

Weight 171

Week 7

Sets x Reps 1x8 Week 8 Sets x Reps 1x3

Accessory Work Out

Bench Press Week 3

Week 4 Sets x Reps 2x8

Weight 80

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 3 sets 8 to 12 reps s 1 set 15 reps 2 sets 8 to 10 reps sets 8 to 10 reps s 2 sets 20 to 25 reps 20 to 25 reps

Weight 102

Week 7

Sets x Reps 2x8 Week 8 Sets x Reps 2x3