As a beginner, it can be a little tough to break your way into the powerlifting scene. Though you’ll be doing exercises you probably already do (squat, bench press, and deadlift), powerlifting requires you to do them at near-maximal power.
So, let’s go over a routine developed by powerlifting champion Ed Coan that can be useful by powerlifting noobs like you.
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About the Creator – Ed Coan
Ed Coan is a former American powerlifting champion. During his tenure, he won the USPF Senior National Championship seven times and the IPF World Championship six times between the 1980s and 1990s.
Coan amassed over 71 different world powerlifting records during his career. Here’s a look at his best career lifts.
- Squat: 1,019 pounds
- Bench Press: 584 pounds
- Deadlift: 901 pounds
Ed Coan’s Old School Powerlifting Routine
Ed Coan’s training regimen is a split-routine. It consists of four heavy days in the gym, one light day, and two rest days over a period of 10 weeks.
Since it’s a powerlifting routine, you’ll notice that you’ll be focusing quite a bit on low reps while using heavier weights. The goal of Ed Coan’s routine is to stimulate muscle growth and boost power for the three major lifts.
For something like this, once you’re past the initial “noob gains” phase, you’ll want to consider strapping on a high-quality belt.
Workouts vary in length and time, but most can usually be completed in 30 to 60 minutes. To perform the routine exactly as Ed Coan intended, you’ll need access to barbells, dumbbells, a pull-up bar, machines, and a T-bar.
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Ed Coan’s Routine Schedule & Details
A quick search of Ed Coan’s training program will bring you to a rather complicated table with a whole lot of numbers. So, here’s a quick overview of Ed Coan’s training program in much simpler terms.
Day 1 – Squat Day
- Squat – 7 sets x 2-8 reps (90-120 seconds)
- Single-Leg Press – 2 sets x 10 reps (90-120 seconds)
- Single-Leg Curl – 2 sets x 10 reps (90-120 seconds)
- Leg Extension – 2 sets x 10 reps (90-120 seconds)
- Seated Calf Raise – 3 sets x 10 reps (90-120 seconds)
- Ab Exercises – 3 sets x 20 reps (90-120 seconds)
Day 2 – OFF
Day 3 – Bench Day
- Bench Press – 7 sets x 2-8 reps (90-120 seconds)
- Close-Grip Bench Press – 2 sets x 2-8 reps (90-120 seconds)
- Incline Bench Press – 2 sets x 2-8 reps (90-120 seconds)
- Tricep Extension – 2 sets x 2-8 reps (90-120 seconds)
- Ab Exercises – 3 sets x 20 reps (90-120 seconds)
Day 4 – Press Day
- Behind the Neck Press – 5 sets x 2-8 reps (90-120 seconds)
- Front Dumbbell Raise – 3 sets x 10 reps (90-120 seconds)
- Dumbbell Lateral Raise – 3 sets x 10 reps (90-120 seconds)
Day 5 – Deadlift Day
- Deadlift – 8 sets x 2-8 reps (90-120 seconds)
- Straight Legged Deadlift – 2 sets x 10 reps (90-120 seconds)
- Barbell Row – 2 sets x 10 reps (90-120 seconds)
- T-Bar Row – 2 sets x 10 reps (90-120 seconds)
- Chin-Up – 2 sets x 10 reps (90-120 seconds)
- Pull-Down – 2 sets x 10 reps (90-120 seconds)
- Rear Deltoid Dumbbell Raise – 2 sets x 10 reps (90-120 seconds)
- Seated Calf Raise – 1 set x 20 reps (90-120 seconds)
- Ab Exercises – 3 sets x 20 reps (90-120 seconds)
Day 6 – Light Bench Day
- Wide Grip Bench Press – 3 sets x 10 reps (90-120 seconds)
- Dumbbell Fly – 2 sets x 10-15 reps (90-120 seconds)
- Weighted Dip – 1 set x 15 reps (90-120 seconds)
- Tricep Extension – 2 sets x 2-8 reps (90-120 seconds)
- Barbell Curl – 1 set x 20 reps (90-120 seconds)
Day 7 – OFF
Ed Coan’s Training Program Pros
1. Short Workouts
Even though you’ll be in the gym five days a week, the workouts only last about 30 to 60 minutes each. Some days are shorter than others and you’ll be pleased to know that there won’t be a 10-minute rest period between sets like some other routines call for.
2. Addresses Minor Muscle Groups Too
Powerlifting focuses on three major lifts, but it’s great that this routine targets some of the minor muscle groups as well. You’ll be hitting abs three times a week and also targeting biceps, triceps, and calves for added assistance during the major lifts.
Cons of This Old School Powerlifting Routine
1. Emphasizes Bench
What’s quite interesting is that the routine seems to focus most on the bench press. If you take a look at the routine, you’ll notice that upper-body exercises mostly focus on power (2 to 8 reps) while the lower-body exercises seem to focus on strength (around 10 reps), so you might want to adjust the routine if you want to boost lower-body performance too.
2. Will Be Draining for Beginners
The fact that each workout is less than an hour is ideal for anyone short on time, but exerting maximal power for this long might be a bit draining if you’re not used to it. It might be a good idea to work up to the routine instead of burning yourself out every day.
Powerlifting Diet Plan
Since you’re looking to build muscle mass and strength, you’ll need to adopt a high calorie, high protein diet to see improvements. We don’t have a specific diet plan from Ed Coan, but we do have some guidelines for a powerlifting diet, such as:
- About 5+ grams of carbohydrates for every kilogram of bodyweight
- About 2 grams of protein for every kilogram of bodyweight
- About 30% of calories coming from fat
- Up to 3,500 calories a day
- Around five meals a day with snacking in-between meals
The Risk of Injury With This Routine
Powerlifting involves lifting weights that can severely injure you if you’re not careful. And it’s not uncommon for powerlifters to carry training injuries. One study on Swedish powerlifters (51 men and 53 women) found that 70% of them were currently injured, and 87% experienced a training injury within the previous 12 months.
The most common of their injuries were:
- Lumbopelvic region (lower spine and pelvis) injuries
- Shoulder injuries
- Hip injuries
5 Tips to prevent injury during powerlifting
Despite your chances of injury, you can take these precautionary measures to prevent them while powerlifting:
- Use a weightlifting belt, and consider weightlifting shoes
- Always have a spotter and never lift alone
- Don’t attempt any exercise without seeing someone do it with the proper form
- Give your body plenty of rest between very hard sets
- Spend 5-10 minutes warming up before every session and before working a new muscle group
Final Thoughts on this Old School Powerlifting Routine
Ed Coan’s training program is a solid choice for anyone new to powerlifting. But, you might want to adapt the routine and make it a little less intense until you can work up to the true intensity.
Remember, it takes time to see results. So, make sure you’re focusing on getting enough calories during the day to help you to power through your next workout and see gains as they develop.
Old School Powerlifting Routine FAQs
How many days a week did Ed Coan train for his powerlifting routine?
Ed Coan’s powerlifting routine will have you training 5 days a week with 4 heavy days, 1 light day, and 2 rest days for 10 weeks. His powerlifting routine isn’t exactly beginner-friendly.
What should I eat during a powerlifting program?
You need to eat high protein, moderate carbs, and adequate calories to properly fuel a powerlifting program. You’ll definitely want to either be consuming maintenance calories or be in a caloric surplus to ensure you have enough energy to generate plenty of force and make strength gains all the way.
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