Program Description
Based on legendary powerlifter Ed Coan's philosofy of building a 12-week cycle that would give you arouns 20-30lbs on your lifts. Do this 3x a year and you'll become a MONSTER! 1 main/competition lift per day, with a linear progression model which looked like this: Week 1 – 2 x 10 @ 70% Week 2 – 2 x 10 @ 70% Week 3 – 2 x 8 @ 73% Week 4 – 2 x 8 @ 78% Week 5 – 2 x 5 @ 82.5% Week 6 – 2 x 5 @ 85% Week 7 – 2 x 5 @ 88% Week 8 – 2 x 3 @ 92% Week 9 – 2 x 3 @ 96% Week 10 – 2 x 2 @ 100% Week 11 – 2 x 2 @ 103% Week 12 – 1 x 1 @ 110% NOTE: the percentages are from a pre-cycle 1RM done with solid form. Assistance work: 1 main assistance exercise and 2-3 "bodybuilding movements" for a total of 4-5 exercises per workout.
Program Overview
- LevelIntermediate
- GoalStrength, Muscle
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2026 02:13
- Last EditedMar 23, 2026 04:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
12%
Biceps
10.6%
Chest
7.4%
Middle Delts
7.4%
Upper Back
7%
Quadriceps
7%
Glutes
7%
Hamstrings
7%
Rear Delts
4.2%
Forearms
4.2%
Lats
4.2%
Abs
3.7%
Calves
2.8%
Lower Back
2.5%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
70%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
70%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
73%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
78%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
88%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
92%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
96%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
100%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
100%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
100%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
70%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
70%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
73%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
78%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
82.5%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
88%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
92%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
96%
2
Front Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Walking Lunge (Barbell)
2
8-12 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
70%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
70%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
73%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
78%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
82.5%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
85%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
88%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
92%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
96%
2
Larsen Press (Barbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
100%
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
100%
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
100%
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
70%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
70%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
73%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
78%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
88%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
92%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
96%
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Face Pull
3
12-15 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
100%
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Face Pull
3
12-15 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
100%
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Face Pull
3
12-15 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
100%
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Face Pull
3
12-15 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
10 Reps
10 Reps
70%
70%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Dip (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)1 Set
1 Set
10 Reps
10 Reps
70%
70%
2
Front Squat (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Romanian Deadlift (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Walking Lunge (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Standing Calf Raise1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
10 Reps
10 Reps
70%
70%
2
Larsen Press (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
5
Tricep Extension (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 4
1
Deadlift (Barbell)1 Set
1 Set
10 Reps
10 Reps
70%
70%
2
Bent Over Row (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Face Pull1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9