Weight Sets x Reps Weight Sets x Reps Weight

164 2 x 8 176 2x8 186

Weight Sets x Reps Weight Sets x Reps Weight
203 2x5 211 2x5 225
Weight Sets x Reps Weight Sets x Reps Weight
240 2x2 250 2x2 270
Weight Sets x Reps Weight Sets x Reps Weight
65 2x10 69 2x10 73
Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91
Weight Sets x Reps Weight Sets x Reps Weight
98 2x2 102 2x2 109
Weight Sets x Reps Weight Sets x Reps Weight
55 2x10 59 2x10 62
Weight Sets x Reps Weight Sets x Reps Weight
71 2x5 74 2x5 77
Weight Sets x Reps Weight Sets x Reps
83 2x2 87 2x2
Weight Sets x Reps Weight Sets x Reps Weight
47 2x10 50 2x10 53
Weight Sets x Reps Weight Sets x Reps Weight
61 2x5 63 2x5 66
Weight Sets x Reps Weight Sets x Reps
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10
Week 5 Week 6 Week 7
Week 9 Week 10
Incline Bench Press
Week 9 Week 10 Meet / Peak
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Tuesday Off
Wednesday - Bench Press
Bench Press
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
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
Monday Squat Work Out
Back Squat
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Ed Coan 10 Week Training Cycle
Starting Squat Max Starting Bench Max Starting Deadlift Max
245 100 283
71 2x2 74 2x2
Weight Sets x Reps Weight Sets x Reps Weight
65 2x10 69 2x10 73
Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91
Weight Sets x Reps Weight Sets x Reps
0 2x2 102 2x2
Weight Sets x Reps Weight Sets x Reps Weight
209 1x10 218 1x8 226
Weight Sets x Reps Weight Sets x Reps Weight
240 1x5 249 1x5 260
Weight Sets x Reps Weight Sets x Reps Weight
280 1x2 285 1x2 297
Weight Sets x Reps Weight Sets x Reps Weight
39 2x10 41 2x10 44
Weight Sets x Reps Weight Sets x Reps Weight
50 2x5 52 2x5 55
Weight Sets x Reps Weight Sets x Reps Weight
59 2x2 61 2x2 65
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
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
Tricep Pushdown 3 sets 8 to 12 reps
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
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
Week 9 Week 10
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
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
Week 5 Week 6 Week 7
Sets x Reps Weight Sets x Reps
2x5 196 2x5
Sets x Reps Weight Sets x Reps
2x3 233 2x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 76 2x8
Sets x Reps Weight Sets x Reps
2x3 95 2x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 65 2x8
Sets x Reps Weight Sets x Reps
2x3 81 2x3
Sets x Reps Weight Sets x Reps
2x8 55 2x8
Sets x Reps Weight Sets x Reps
2x3 69 2x3
Week 3 Week 4
Week 7 Week 8
Week 7 Week 8
Incline Bench Press
Meet / Peak
Close Grip Bench Press Paused
Week 3 Week 4
Tuesday Off
Wednesday - Bench Press
Bench Press
Week 3 Week 4
Week 7 Week 8
Meet / Peak
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
Monday Squat Work Out
Back Squat
Week 3 Week 4
Week 7 Week 8
Ed Coan 10 Week Training Cycle
Starting Deadlift Max Starting Shoulder Press Max
283 100
Sets x Reps Weight Sets x Reps
2x8 76 2x8
Sets x Reps Weight Sets x Reps
2x3 0 2x3
Sets x Reps Weight Sets x Reps
1x8 234 1x8
Sets x Reps Weight Sets x Reps
1x3 268 1x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 46 2x8
Sets x Reps Weight Sets x Reps
2x3 57 2x3
Sets x Reps
1x1
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
Week 7 Week 8
Meet / Peak
Tricep Pushdown 3 sets 8 to 12 reps
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 3 Week 4
Week 3 Week 4
Week 7 Week 8
Meet / Peak
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
Standing Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder Press
Week 3 Week 4
Week 7 Week 8