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The program

Coan-Phillipi 10-Week Deadlift Cycle: Free Spreadsheet, Percentages & Tracker

Free Coan-Phillipi 10-Week Deadlift Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 3 days/week
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

Calculate your Coan-Phillipi 10-Week Deadlift Cycle weights

Free Coan-Phillipi 10-Week Deadlift Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

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

Deadlift 1RM (lbs) Estimated

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated

Overhead Press 1RM (lbs) Estimated

Barbell Row 1RM (lbs) Estimated

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%	235 lbs	2×45 + 1×5	Coan heavy top set (75% of target 1RM)
Coan-Phillipi Deadlift Day (Heavy Double + Speed + Circuit)	Deadlift	8	3	60%	185 lbs	1×45 + 1×25	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%	120 lbs	1×25 + 1×10 + 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%	140 lbs	1×45 + 1×2.5	—
Bench Press & Overhead Press Strength	Overhead Press	3	6	67.5%	85 lbs	2×10	—
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%	185 lbs	1×45 + 1×25	—
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

Intermediate and 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

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%working

Rest 4:00

Coan heavy top set (75% of target 1RM)
8 × 3 @ 60%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 67.5%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%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%working

Rest 4:00

Coan heavy top set (80% of target 1RM)
8 × 3 @ 65%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 70%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%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%working

Rest 4:00

Coan heavy top set (85% of target 1RM)
6 × 3 @ 70%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 72.5%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%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%working

Rest 4:00

Coan heavy top set (90% of target 1RM)
5 × 3 @ 75%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 75%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%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%working

Rest 4:00

Coan heavy top set (80% of target 1RM)
3 × 3 @ 65%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 77.5%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%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%working

Rest 4:00

Coan heavy top set (85% of target 1RM)
3 × 3 @ 70%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 67.5%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%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%working

Rest 4:00

Coan heavy top set (90% of target 1RM)
3 × 3 @ 75%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 70%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%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%working

Rest 4:00

Coan heavy top set (95% of target 1RM)
3 × 3 @ 70%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 72.5%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%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%working

Rest 4:00

Coan heavy top set (97.5% of target 1RM)
2 × 3 @ 65%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 75%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%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%working

Rest 4:00

Coan heavy top set (100% of target 1RM)
2 × 2 @ 60%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%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%working

Rest 3:00

Overhead Press main

3 × 6 @ 77.5%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%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