Ed Coan's training program

[MrRippedZilla]

I found this in one of my old training files and I *think* it was taken from a video:

Monday: legs (squat)
squats* 1-2 work sets (7-10 sets including warm ups)
single-leg leg press 2-3x10-12
leg extensions 2x10-12
single-leg leg curls 2x10-12
seated calves 3x10-12

Tuesday: off

Wednesday: chest (heavy bench)
bench press* 2 work sets (7-10 sets including warm ups)
close grip bench press** (paused) 2 work sets
incline press** (paused) 2 work sets
standing calves 3x10-12
abs 3x10-12

thursday: shoulders
press behind neck* 1-2 work sets (5 sets including warm ups)
dumbell lateral raise 2x10-12
front dumbell raises 2x10-12
bent over dumbell raises 2x10-12

friday: back (deadlift)
deadlift* 1-2 work sets (8 sets including warm ups)
stiff legged deadlifts 1x8-10
bent rows 2x8-10
pulldowns or chins 2x8-10
one arm rows or bent over dumbell raises 1x10-12

saturday:chest + arms (light bench, recovery day)
light wide grip bench press 2x10 (paused)
flyes 1-2x10-15
pushdowns 3x8-10
weighted dips 1x15 (paused)
tricep extensions 2x8-10 (sometimes paused)
preacher curls or barbell curls 2x10-12
calves 2-3 sets
abs

sunday: off

* reps are cycled (for example starting with 10 reps down to a max over a 10-16 week cycle)
**same reps as bench press

Ed was always a fan of linear progression and kept things pretty simple for the most part - no periodization, each movement 1/week, averaged 2/week per muscle group, etc.

I thought the PLers over here would find this interesting

 

[DieYoungStrong]

It is interesting. Ed Coan is a freak. At least one of his parents was a gorilla. I'm sure of it.

Of the people I know who tried to follow his program, most were ground meat within a few weeks and going backwards. His ability to recover from training sessions is not of this planet.

 

[ToolSteel]

He may be a different shape than he used to be, but still insanely strong for his age.