Ed Coan Novice Powerlifting Routine
Published April 4, 2024
Here’s a detailed 12-week powerlifting program for novices inspired by Ed Coan’s principles. This program is divided into three phases: accumulation, intensification, and peaking. It focuses on gradually increasing intensity while managing fatigue to maximize strength gains. Remember the health disclaimer! If something hurts don’t do it and consult with your doctor before beginning any physical activities.
This program also assumes you know, or approximately know, your 1 rep max for each big 3 lift (squat, bench, deadlift). You can either test your max for each lift, or use the below chart to see where your max is based on reps lifted with a weight (for example, let’s say you benched 200 pounds for 6 reps. Look under the “Test Weight” column on the left for 200. The look for “6” under the Reps columns under you reach the 200 row. The weight shown is 240. So your projected max would be 240.)
Q: Why is Squat and Bench combined? A: Well we wanted to keep some resemblance to a full powerlifting meet in which you have to squat, bench, and deadlift. Since the deadlift can be the biggest drain of the 3, we wanted to separate that out into its own day followed by a rest day.
Q: Do I have to follow this daily breakdown? A: You can customize this to what is best for you. Ideally if you are just starting out, you want to hit the big 3 lifts (squat, bench, deadlift) more frequently, and twice a week gives you that frequency while also allowing for recovery by grouping the bench and squat together. So a good schedule might be to train Monday, Tuesday, then off Wednesday, then train again Thursday and Friday, then taking the weekends off. Since for most people this works best but again adapt to your schedule.
Remember to always prepare and warm up for your sessions! This will help to decrease the change of injury and prime your body for the movements.
Weeks 1-4: Accumulation Phase
Day 1: Squat & Bench Press
- Squat:
- 5 sets of 5 reps at 70% of 1RM
- 3 sets of 8 reps at 60% of 1RM
- Bench Press:
- 5 sets of 5 reps at 70% of 1RM
- 3 sets of 8 reps at 60% of 1RM
- Assistance exercises:
- Leg Press: 3 sets of 10 reps
- Incline Dumbbell Press: 3 sets of 10 reps
- Tricep Pushdowns: 3 sets of 12 reps
Day 2: Deadlift & Accessory
- Deadlift:
- 5 sets of 5 reps at 70% of 1RM
- 3 sets of 8 reps at 60% of 1RM
- Accessory exercises:
- Romanian Deadlift: 3 sets of 10 reps
- Pull-ups: 3 sets to failure
- Barbell Rows: 3 sets of 10 reps
Day 3: Rest
Weeks 5-8: Intensification Phase
Day 1: Squat & Bench Press
- Squat:
- 5 sets of 3 reps at 80% of 1RM
- 3 sets of 5 reps at 75% of 1RM
- Bench Press:
- 5 sets of 3 reps at 80% of 1RM
- 3 sets of 5 reps at 75% of 1RM
- Assistance exercises:
- Front Squat: 3 sets of 8 reps
- Incline Bench Press: 3 sets of 8 reps
- Skull Crushers: 3 sets of 10 reps
Day 2: Deadlift & Accessory
- Deadlift:
- 5 sets of 3 reps at 80% of 1RM
- 3 sets of 5 reps at 75% of 1RM
- Accessory exercises:
- Deficit Deadlifts: 3 sets of 8 reps
- Lat Pulldowns: 3 sets of 10 reps
- Hammer Curls: 3 sets of 12 reps
Day 3: Rest or Active Recovery
Weeks 9-12: Peaking Phase
Day 1: Squat & Bench Press
- Squat:
- 3 sets of 1 rep at 90% of 1RM
- 2 sets of 2 reps at 85% of 1RM
- Bench Press:
- 3 sets of 1 rep at 90% of 1RM
- 2 sets of 2 reps at 85% of 1RM
- Assistance exercises:
- Close Grip Bench Press: 3 sets of 5 reps
- Tricep Dips: 3 sets to failure
Day 2: Deadlift & Accessory
- Deadlift:
- 3 sets of 1 rep at 90% of 1RM
- 2 sets of 2 reps at 85% of 1RM
- Accessory exercises:
- Barbell Rows: 3 sets of 5 reps
- Reverse Flyes: 3 sets of 10 reps
Day 3: Rest or Active Recovery
During the entire program, warm-up properly before each session, and listen to your body to avoid overtraining. Make sure to maintain proper form and technique throughout the lifts, and consider working with a qualified coach if possible for personalized guidance. Additionally, adjust the weights based on your progress and how you feel each week.
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