EDCOAN

🏋️‍♂️ Ed Coan 10-Week Raw Powerlifting Program (80 kg Bodyweight)

🧠 Assumed 1RMs (you can update these for a custom version):

• Squat: 180 kg
  
  

• Bench: 120 kg
  
  

• Deadlift: 220 kg
  
  

🗓️ Weekly Split

Day Focus

Monday-Squat Day

Wednesday-Bench Day

Friday-Deadlift Day

Sunday-Assistance / Volume Day

📅 Week 1 Sample Training

✅ Monday – Squat Day

• Back Squat – 5×5 @ 70% (126 kg)
  
  

• Pause Squats – 3×5 @ 60% (108 kg)
  
  

• Leg Press – 3×12
  
  

• Leg Curls – 4×10
  
  

• Calf Raises – 4×15
  
  

✅ Wednesday – Bench Day

• Bench Press – 5×5 @ 70% (84 kg)
  
  

• Close-Grip Bench – 4×6 @ 60% (72 kg)
  
  

• Incline DB Press – 3×12
  
  

• Lateral Raises – 3×20
  
  

• Triceps Pushdowns – 4×12
  
  

✅ Friday – Deadlift Day

• Deadlift – 5×5 @ 70% (154 kg)
  
  

• Deficit Deadlifts – 3×5 @ 65% (143 kg)
  
  

• Barbell Rows – 4×10
  
  

• Shrugs – 4×12
  
  

• Leg Raises – 3×20
  
  

✅ Sunday – Assistance & Volume

• Front Squats – 4×8
  
  

• Pull-Ups / Lat Pulldown – 4×10
  
  

• Dumbbell Bench Press – 4×12
  
  

• Cable Rows – 4×12
  
  

• Planks / Core – 3×1 min