Simple Intro
Ed Coan is widely regarded as the greatest powerlifter in history.
Despite competing in the 75kg weight class, he matched the performance of heavyweight lifters and set an astounding 71 world records in official competitions.
Excelling in squat, bench press, and deadlift, Coan combined raw strength with meticulous technique and systematic training plans to achieve peak performance.
To this day, his routines and programs are considered the gold standard in powerlifting training.
Exercise Routine
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Systematic Training with Long-Term Periodization
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Adjusts volume and intensity cyclically rather than simply increasing weight
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Trains to peak at the right time, aligning with competition schedules for optimal performance
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Focused on the Powerlifting Big Three (Squat, Bench Press, Deadlift)
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The core of every routine is improving the big three lifts
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Completes the program with accessory exercises tailored to address individual weaknesses
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Emphasis on Perfect Technique and Form Correction
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Challenges maximum weights with efficient form and precise movements, not just brute strength
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The key to his strength relative to bodyweight lies in flawless lifting technique
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Accessory Exercises to Support Posterior Chain and Weaknesses
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Incorporates exercises like good mornings, Romanian deadlifts, and face pulls
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Designed to prevent injury and maintain muscular balance
Recommended For
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For those aiming to improve their squat, bench, and deadlift records
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For those seeking strength gains focused on power and technique, not just bulk
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For those wanting long-term growth through a systematic periodization program
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For those looking to learn proper form and efficient lifting techniques
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For those wanting balanced full-body strength while minimizing injury risk
Exercise routine per body parts
Ed Coan’s Leg Routine 1
Exercises | Sets | Reps |
Back Squat | 7 | 5 |
Single Leg Leg Press | 2 | 12 |
Single Leg Leg Curl | 2 | 12 |
Leg Extension | 2 | 12 |
Seated Calf Raise Machine | 3 | 10 |
Sit Up | 3 | 20 |
Ed Coan’s Leg Routine 2
Exercises | Sets | Reps |
Conventional Deadlift | 8 | 5 |
Stiff Leg Deadlift | 2 | 5 |
Barbell Row | 2 | 10 |
T-bar Row Machine | 2 | 10 |
Chin Up | 2 | 10 |
Lat Pull Down | 2 | 10 |
Seated Dumbbell Rear Lateral Raise | 2 | 10 |
Seated Calf Raise Machine | 1 | 20 |
Hanging Leg Raise | 3 | 20 |
Ed Coan’s Chest Routine 1
Exercises | Sets | Reps |
Barbell Bench Press | 7 | 5 |
Close-grip Bench Press | 2 | 8 |
Barbell Incline Bench Press | 2 | 8 |
EZ Bar Tricep Extension | 2 | 8 |
Seated Calf Raise Machine | 3 | 10 |
V-up | 3 | 20 |
Ed Coan’s Chest Routine 2
Exercises | Sets | Reps |
Spoto Bench Press | 3 | 10 |
Dumbbell Fly | 2 | 15 |
Weighted Dips | 1 | 15 |
EZ Bar Tricep Extension | 2 | 8 |
Barbell Bicep Curl | 1 | 20 |