Ed Coan Peaking Program #1 (12 Weeks)

Overview

A minimalist single-lift peaking cycle built on Ed Coan's training approach, as tabulated by The WeighTrainer from Coan's interviews. One exercise, once a week, for 12 straight weeks. Work sets start at 2 and drop to 1 in the final week, while reps step down from 10 to 1 as the load climbs toward a personal target maximum. Every number is scaled off that target, not off a max you've already hit. The library entry is logged against the deadlift — Coan's signature lift — but the same table applies unchanged to the squat or bench; just point it at a different exercise.

Who It's For

Intermediate to advanced lifters who want a new single-lift max without adding training volume. Since only one lift follows this table, it's meant to sit on top of whatever else you're already doing — the rest of your training stays as it is.

Program Structure

Twelve weeks, one main-lift session per week, two work sets per session except the last week, which is a single set. Reps and load move together on a fixed weekly schedule:

• Weeks 1-2: 2 x 10 @ 62.5%
• Week 3: 2 x 8 @ 65.5%
• Week 4: 2 x 8 @ 70%
• Week 5: 2 x 5 @ 73%
• Week 6: 2 x 5 @ 76%
• Week 7: 2 x 5 @ 79%
• Week 8: 2 x 3 @ 83.5%
• Week 9: 2 x 3 @ 86.5%
• Week 10: 2 x 2 @ 89.5%
• Week 11: 2 x 2 @ 92.5%
• Week 12: 1 x 1 @ 100% (test attempt)

Every percentage is relative to the target max you set at the start, not to your current 1RM.

Intensity & Progression

The anchor for every percentage is a single number: your target max for the chosen lift. Enter that target as the exercise's 1RM in the app — Coan's own advice was to pick it conservatively, roughly 5-10 kg above your current best rather than an aggressive jump. Warm-ups aren't prescribed; build your own ramp before each week's work sets. Progression is linear and fixed: load rises and reps fall week over week until week 12, when the single top set is the actual attempt at the target you anchored to.

How to Run It

Pick the lift, decide on a target max, and enter it as that lift's 1RM in the app before week 1. Train it once a week for all 12 weeks, doing only the sets and reps listed for that week — no extra volume on the lift, no adjusting the percentages on the fly. This is a one-shot cycle: once the week 12 attempt succeeds, the run is over. To go again, set a new target max from your new best and restart the program.

FAQ

Do I run this on squat, bench, and deadlift at the same time? No. The plan trains a single lift; this entry is set up for the deadlift, but you can point it at the squat or bench instead — just don't run all three through the same 12 weeks at once.

What do the percentages refer to? Your target max, not your current 1RM. Enter the target as that exercise's 1RM in the app before starting, and every week's load is calculated from that number.

Should any set feel like a grinder? No. Every prescribed set, including the week 12 test, should leave reserve in the tank. Coan's approach relies on the target being conservative enough that you're never fighting the bar until the final attempt.

What happens after week 12? It's a single pass, not a repeating block. If the attempt succeeds, pick a new target max and start the 12 weeks over.

How does this compare to the 14-week version? Both are in the library and follow the same logic — one lift, low volume, a linear climb to a target max — just paced over a different number of weeks.