Ed Coan 12-Week Peaking

Twelve weeks for squat, bench or deadlift once a week, moving from tens to a single at a rising percentage of your max.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Session 1
  • Back squat80 kg
    2 × 10

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Back squat80 → 125 kg+45
75100125Wk 14812

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals2
  • Quadriceps2
  • Adductors2
  • Spinal erectors2

The schedule

1 workouts a week, on whichever days suit you.

WeekSession 1
1Layout 1
2Layout 1
3Layout 1
4Layout 1
5Layout 1
6Layout 1
7Layout 1
8Layout 1
9Layout 1
10Layout 1
11Layout 1
12Layout 1

How it works

The program’s own rules, as Catalyst runs them.

Choose squat, bench press or deadlift and keep its starting maximum throughout this cycle. Warm up before the work sets. If training several lifts, run each with its own maximum and arrange their workouts yourself. The final workout is a test; it does not increase the maximum used for this cycle.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Ed Coan 12-Week Peaking in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.