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The program

Coan-Phillipi 10-Week Deadlift Cycle

Name: Coan-Phillipi 10-Week Deadlift Cycle
Brand: Strength Programs
SKU: ed-coan-philipi-deadlift
Availability: InStock

Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.

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Schedule: 3 days/wk
Length: 10 weeks
Main lifts: 13

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Coan-Phillipi 10-Week Deadlift Cycle spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Deadlift 1RM (lbs) Estimated from your lifts

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated from your lifts

Overhead Press 1RM (lbs) Estimated from your lifts

Barbell Row 1RM (lbs) Estimated from your lifts

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Deadlift	1	2	75%	270 lbs	2×45 + 2×10 + 1×2.5	Coan heavy top set (75% of target 1RM)
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Deadlift	8	3	60%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	Explosive speed deadlift triples (strict 90–120s rest)
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Romanian Deadlift	3	8	—	—	—	—
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Barbell Row	3	8	67.5%	140 lbs	1×45 + 1×2.5	—
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Lat Pulldown	3	8	—	—	—	—
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Good Morning	3	8	—	—	—	—
Bench Press & Overhead Press Strength	Bench Press	4	5	72.5%	165 lbs	1×45 + 1×10 + 1×5	—
Bench Press & Overhead Press Strength	Overhead Press	3	6	67.5%	100 lbs	1×25 + 1×2.5	—
Bench Press & Overhead Press Strength	Close-Grip Bench Press	3	8	—	—	—	—
Bench Press & Overhead Press Strength	Face Pull	4	15	—	—	—	—
Squat & Leg Strength Maintenance	Squat	4	5	72.5%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	—
Squat & Leg Strength Maintenance	Front Squat	3	5	—	—	—	—
Squat & Leg Strength Maintenance	Leg Curl	3	12	—	—	—	—
Squat & Leg Strength Maintenance	Hanging Leg Raise	3	12	—	—	—	—

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Specialization cycle

10-week deadlift peaking & posterior-chain power cycle

Advanced lifters dedicating one focused lower-body pull session per week to peak their 1-rep max Deadlift alongside speed pulls and heavy posterior-chain power circuits.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

Because this is a single-day deadlift specialization block, pair it with an upper-body routine and avoid adding extra heavy lower-back fatigue mid-week.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Lat pulldown

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Follows the classic 10-week Coan-Phillipi progression of heavy top doubles, speed deadlift triples, and stiff-leg deadlift / row / pulldown / good morning assistance.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 75% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (75% of target 1RM)
8 × 3 @ 60% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 67.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 67.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 2

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 80% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (80% of target 1RM)
8 × 3 @ 65% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 70% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 70% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 3

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 85% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (85% of target 1RM)
6 × 3 @ 70% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 72.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 72.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 4

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (90% of target 1RM)
5 × 3 @ 75% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 75% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 5

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 3 @ 80% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (80% of target 1RM)
3 × 3 @ 65% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 77.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 6

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 85% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (85% of target 1RM)
3 × 3 @ 70% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 67.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 67.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 72.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 7

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (90% of target 1RM)
3 × 3 @ 75% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 70% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 70% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 8

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 2 @ 95% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (95% of target 1RM)
3 × 3 @ 70% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 72.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 72.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 77.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 9

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 1 @ 97.5% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (97.5% of target 1RM)
2 × 3 @ 65% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 75% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

Week 10

3 sessions

Day 1 · Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)

Deadlift main

1 × 1 @ 100% (start light, add 5 lb/session)working

Rest 4:00

Coan heavy top set (100% of target 1RM)
2 × 2 @ 60% (start light, add 5 lb/session)working

Rest 1:45

Explosive speed deadlift triples (strict 90–120s rest)

Romanian Deadlift accessory

3 × 8working

Rest 1:30

Barbell Row main

3 × 8 @ 77.5% (start light, add 5 lb/session)working

Rest 1:30

Lat Pulldown accessory

3 × 8working

Rest 1:30

Good Morning accessory

3 × 8working

Rest 1:30

Day 2 · Bench Press & Overhead Press Strength

Bench Press main

4 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 3:00

Overhead Press main

3 × 6 @ 77.5% (start light, add 5 lb/session)working

Rest 2:30

Close-Grip Bench Press accessory

3 × 8working

Rest 2:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 3 · Squat & Leg Strength Maintenance

Squat main

4 × 5 @ 82.5% (start light, add 5 lb/session)working

Rest 3:00

Front Squat accessory

3 × 5working

Rest 2:30

Leg Curl accessory

3 × 12working

Rest 1:00

Hanging Leg Raise accessory

3 × 12working

Rest 1:00