🏋 Ed Coan Deadlift Program Calculator
Generate your personalized 10-week Ed Coan peaking schedule
| Week | Sets x Reps | % of Goal 1RM | Focus |
|---|---|---|---|
| Week 1 | 5 x 2 | 72% | Base Volume |
| Week 2 | 5 x 2 | 75% | Volume Progression |
| Week 3 | 4 x 2 | 77.5% | Strength Build |
| Week 4 | 4 x 2 | 80% | Strength Build |
| Week 5 | 3 x 2 | 82.5% | Intensity Focus |
| Week 6 | 3 x 2 | 85% | Intensity Focus |
| Week 7 | 2 x 2 | 87.5% | Near Max |
| Week 8 | 2 x 1 | 90% | Deload Singles |
| Week 9 | 1 x 1 | 95% | Final Peak |
| Week 10 | Test Day | 100% | Attempt Goal 1RM |
| Principle | Week Range | Volume | Intensity |
|---|---|---|---|
| Base Phase | Weeks 1-2 | High (5 sets) | Moderate (72-75%) |
| Build Phase | Weeks 3-4 | Moderate (4 sets) | Moderate-High (77.5-80%) |
| Intensity Phase | Weeks 5-6 | Lower (3 sets) | High (82.5-85%) |
| Peak Phase | Weeks 7-8 | Low (2 sets) | Very High (87.5-90%) |
| Taper Phase | Week 9 | Minimal (1 set) | Near Max (95%) |
| Test Day | Week 10 | Attempt | 100% Goal |
Ed Coan programs come in all forms and sizes, but here the cause, you must find one that genuinely answers to your current level and to your targets. Good option that receives much attention is an eight-week plan, in that lifters do deadlifts three times weekly, add work for the upper body twice and end everything before reach the deadline. This structure helps to get actual strength and improve the mechanics of your pulls, though it best works if you already passed the beginner phase.
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Not everything requires to be too complex. Here simple method: work until double maximum once weekly, later do five sets of four reps as your back volume. While you progress, those exercises move to one single set at almost 95-percent effort with little pullback.
How to Pick a Deadlift Program
Extra easy mode is deadlift only once weekly, three sets in the sweet zone of three until five reps. With Pendlay-rows on the otehr day.
The Juggernaut-Method deserves attention also. It is a program with high volume, that does not depend on extra heavy loads, and lifters commonly added around 100 pounds to there deadlift in some months by means of it. Also the Coan-Philipi program is very respected.
You can combine it with other systems like 5/3/1 or Jacked and Tan 2.0 simply swapping one session. This method helped folks go from around 210 kilos until 240, and powerlifters trust it for good reason.
Tempo deadlifts deserve your attention also. If you are mid-level, aim between 60 and 75 percent of your maximum. Rising lifters rather choose the range of 40 until 60 percent.
The real magic happens, when your program includes many sets with few reps, doing fast single pulls and doubles twice in a week genuinely can push you forward.
The Candito program is freely available online, with useful gift if you want to help it. It splits in three required phases plus one useful volume block. The two first phases last each three weeks, while that volume block extends to around three and half.
There are also templates done specially for reaching a new single maximum in eight or nine weeks, cutting the extra andfocusing on the real causes.
Some programs have lifters training five times weekly, but with lower volumes and lot of helpful work mixed between them. You even can use everyday small access to prepare for meets. Here something notable, address your weaknesses well moves the whole thing forward.
Stay at one style too long can stop your progress, so switch between traditional and sumo deadlift.
Beginners should by default follow a program created by those who know what they do, instead of making things up alone. Plans with low RPE and gradual boosts give solid bases. Programs do not automatically teach technique, but they lead your choices of exercises, plans of reps and frequency.
There is no one perfect deadlift program that answers to each.
