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Bryce Lewis Program: Greatest Hits
by Bryce Lewis
951 athletes joined
9 week intermediate powerlifting program based on all of Bryce's latest learnings
4.26
(124 ratings)
Program Description

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach. The program is structured with 4 weeks of basebuilding phase, followed by a peaking phase for PRs.

The Bryce Lewis Program is 5 days per week (vs. 4 days per week in TSA Intermediate Approach). There are 4 program variations for high responders, low responders, conventional and sumo deadlifters.

Read more about the program below.

Program Overview
Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Variation 3
Variation 4
High Volume, Conventional Deadlifter
Program Length
9 weeks
Days Per Week
5 days
Recommended Days
Mon, Tue, Thu, Fri, Sat
Variation Description
  • This variation is for conventional stance deadlifters.
  • Higher relative training volume for those who are low responders.
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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7
67.5%
2
Bench Press (Paused)
1
3
1
9
RPE 6
65%
3
Seated Row (Cable)
2
10-12
RPE 6-7
4
Pull Through (Cable)
2
12-15
RPE 6-7
5
Hammer Curl
2
10-12
RPE 6-8
6
Plank
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7
71%
2
Bench Press (Paused)
1
4
1
8
RPE 6.5
70%
3
Seated Row (Cable)
3
10-12
RPE 7-9
4
Pull Through (Cable)
3
12-15
RPE 7-8
5
Hammer Curl
3
10-12
RPE 7-9
6
Plank
1
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6
75%
2
Bench Press (Paused)
1
4
1
7
RPE 7
72%
3
Seated Row (Cable)
3
10-12
RPE 7-9
4
Pull Through (Cable)
3
12-15
RPE 7-8
5
Hammer Curl
3
10-12
RPE 7-9
6
Plank
1
50 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5
75%
2
Bench Press (Paused)
1
4
1
6
RPE 7.5
76%
3
Seated Row (Cable)
3
10-12
RPE 7-9
4
Pull Through (Cable)
3
12-15
RPE 7-8
5
Hammer Curl
3
10-12
RPE 7-9
6
Plank
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
4
RPE 5
73%
2
Bench Press (Paused)
1
2
1
6
RPE 6
76%
3
Seated Row (Cable)
3
8-10
RPE 6-7
4
Pull Through (Cable)
2
10-12
RPE 6-8
5
Hammer Curl
2
8-10
RPE 6-7
6
Plank
1
40 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1
6
RPE 6
74%
2
Bench Press (Paused)
1
5
1
6
RPE 7.5
75%
3
Seated Row (Cable)
3
8-10
RPE 7-9
4
Pull Through (Cable)
3
10-12
RPE 7-8
5
Hammer Curl
3
8-10
RPE 7-9
6
Plank
1
50 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1
6
RPE 6.5
77%
2
Bench Press (Paused)
1
5
1
5
RPE 8
78%
3
Seated Row (Cable)
3
8-10
RPE 7-9
4
Pull Through (Cable)
3
10-12
RPE 7-8
5
Hammer Curl
3
8-10
RPE 7-9
6
Plank
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1
5
RPE 7
80%
2
Bench Press (Paused)
1
5
1
4
RPE 8.5
81%
3
Seated Row (Cable)
3
8-10
RPE 7-9
4
Pull Through (Cable)
3
10-12
RPE 7-8
5
Hammer Curl
3
8-10
RPE 7-9
6
Plank
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
-
78%
2
Bench Press (Paused)
1
3
1
3
-
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
3
4
62.5%*
2
Rack Pull (Barbell)
1
1
8
8
RPE 6
-
3
Bench Press (Paused)
1
3
5
5
RPE 6.5
-
4
Leg Extension
2
10-12
RPE 6-7
5
Tricep Pushdown (Cable)
2
12-15
RPE 6-8
6
Cable Crunch
2
10-12
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3
65%*
2
Rack Pull (Barbell)
2
1
7
7
-
RPE 7.5
3
Bench Press (Paused)
1
4
4
4
RPE 7
-
4
Leg Extension
3
10-12
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15
RPE 7-9
6
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3
67%*
2
Rack Pull (Barbell)
2
1
6
6
-
RPE 8
3
Bench Press (Paused)
1
4
4
4
RPE 7.5
-
4
Leg Extension
3
10-12
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15
RPE 7-9
6
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3
70%*
2
Rack Pull (Barbell)
2
1
5
5
-
RPE 8
3
Bench Press (Paused)
1
4
3
3
RPE 7.5
-
4
Leg Extension
3
10-12
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15
RPE 7-9
6
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2
65%*
2
Rack Pull (Barbell)
1
1
4
4
-
RPE 6
3
Bench Press (Paused)
1
4
2
2
RPE 6.5
-
4
Leg Extension
2
8-10
RPE 6-7
5
Tricep Pushdown (Cable)
2
10-12
RPE 6-7
6
Cable Crunch
3
10-12
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
4
67%*
2
Rack Pull (Barbell)
1
1
7
7
RPE 7
-
3
Bench Press (Paused)
1
4
3
3
RPE 7.5
-
4
Leg Extension
2
8-10
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12
RPE 7-9
6
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3
70%*
2
Rack Pull (Barbell)
1
1
6
6
RPE 7
-
3
Bench Press (Paused)
1
4
2
2
RPE 7.5
-
4
Leg Extension
2
8-10
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12
RPE 7-9
6
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2
73%*
2
Bench Press (Paused)
1
4
1
2
RPE 7.5
-
3
Leg Extension
2
8-10
RPE 6-8
4
Tricep Pushdown (Cable)
2
10-12
RPE 7-9
5
Cable Crunch
3
10-12
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
RPE 5-6
2
Bench Press (Paused)
3
2
RPE 5-6
3
Leg Press
2
8
RPE 5-6
4
Tricep Pushdown (Cable)
2
8-10
RPE 6-7
5
Ab Movement Of Choice
2
8-10
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4
4
RPE 5
-
2
Chest Press (Machine)
2
10
RPE 6-7
3
Lateral Raise (Dumbbell)
2
12-15
RPE 7-8
4
Autonomy Exercise 1
2
8-12
RPE 6-7
5
Autonomy Exercise 2
2
8-12
RPE 6-7
6
Hanging Leg Raise
2
1+
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3
3
RPE 5.5
-
2
Chest Press (Machine)
3
9
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15
RPE 7-9
4
Autonomy Exercise 1
3
8-12
RPE 6-8
5
Autonomy Exercise 2
3
8-12
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3
3
RPE 5.5-6
-
2
Chest Press (Machine)
3
8
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15
RPE 7-9
4
Autonomy Exercise 1
3
8-12
RPE 6-8
5
Autonomy Exercise 2
3
8-12
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
2
RPE 5.5-6
-
2
Chest Press (Machine)
3
7
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15
RPE 7-9
4
Autonomy Exercise 1
3
8-12
RPE 6-8
5
Autonomy Exercise 2
3
8-12
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2
RPE 6
-
2
Chest Press (Machine)
2
6
RPE 6-7
3
Lateral Raise (Dumbbell)
2
10-12
RPE 6-8
4
Autonomy Exercise 1
2
8-10
RPE 6-7
5
Autonomy Exercise 2
2
8-10
RPE 6-7
6
Hanging Leg Raise
2
1+
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4
4
RPE 5.5-6
-
2
Chest Press (Machine)
3
8
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12
RPE 7-9
4
Autonomy Exercise 1
3
8-10
RPE 6-8
5
Autonomy Exercise 2
3
8-10
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3
3
RPE 6
-
2
Chest Press (Machine)
3
7
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12
RPE 7-9
4
Autonomy Exercise 1
3
8-10
RPE 6-8
5
Autonomy Exercise 2
3
8-10
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
2
RPE 6
-
2
Chest Press (Machine)
3
6
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12
RPE 7-9
4
Autonomy Exercise 1
3
8-10
RPE 6-8
5
Autonomy Exercise 2
3
8-10
RPE 6-8
6
Hanging Leg Raise
3
1+
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
RPE 5
2
Bench Press (Paused)
3
1
RPE 5
3
Chest Press (Machine)
2
8-10
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6
6
6
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Paused)
3
5
76%
3
Leg Press
2
10-12
RPE 6-7
4
Lat Pulldown
2
10-12
RPE 6-7
5
Shoulder Press (Machine)
2
8-10
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5
5
5
4
RPE 6.5
RPE 7
RPE 7.5
-
2
Bench Press (Paused)
5
5
81%
3
Leg Press
3
10-12
RPE 7-8
4
Lat Pulldown
3
10-12
RPE 6-8
5
Shoulder Press (Machine)
3
8-10
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
4
4
4
RPE 7
RPE 7.5
RPE 8
-
2
Bench Press (Paused)
5
5
83%
3
Leg Press
3
10-12
RPE 7-8
4
Lat Pulldown
3
10-12
RPE 6-8
5
Shoulder Press (Machine)
3
8-10
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3
3
3
2
RPE 6-6.5
RPE 7-7.5
RPE 8-8.5
-
2
Bench Press (Paused)
5
3
85%
3
Leg Press
3
10-12
RPE 7-8
4
Lat Pulldown
3
10-12
RPE 6-8
5
Shoulder Press (Machine)
3
8-10
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
4
RPE 6
75%
2
Bench Press (Paused)
4
2
87%
3
Leg Press
2
8-10
RPE 6-8
4
Lat Pulldown
2
8-10
RPE 6-8
5
Shoulder Press (Machine)
2
6-8
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2
2
2
4
RPE 5-5.5
RPE 6-6.5
RPE 7-7.5
80%
2
Bench Press (Paused)
5
4
82.5%
3
Leg Press
3
8-10
RPE 7-8
4
Lat Pulldown
3
8-10
RPE 7-9
5
Shoulder Press (Machine)
3
6-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
1
1
3
RPE 6
RPE 7
RPE 8
82%
2
Bench Press (Paused)
5
3
86%
3
Leg Press
3
8-10
RPE 7-8
4
Lat Pulldown
3
8-10
RPE 7-9
5
Shoulder Press (Machine)
3
6-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Paused)
5
2
90%
3
Leg Press
3
8-10
RPE 6-7
4
Lat Pulldown
3
8-10
RPE 6-7
5
Shoulder Press (Machine)
3
6-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
RPE 4-5
2
Lat Pulldown
1
6-10
-
3
Leg Press
1
6-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6
6
RPE 6.5
-
2
Pullover (Cable)
2
10-12
RPE 6-8
3
Dip (Weighted)
2
1+
RPE 7
4
Leg Curl
2
10
RPE 6-7
5
Cable Axe Chop
2
10
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5
5
RPE 7
-
2
Pullover (Cable)
3
10-12
RPE 6-8
3
Dip (Weighted)
3
1+
RPE 6-8
4
Leg Curl
3
9
RPE 6-8
5
Cable Axe Chop
3
9
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4
4
RPE 7.5
-
2
Pullover (Cable)
3
10-12
RPE 6-8
3
Dip (Weighted)
3
1+
RPE 6-8
4
Leg Curl
3
8
RPE 6-8
5
Cable Axe Chop
3
8
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3
3
RPE 8
-
2
Pullover (Cable)
3
10-12
RPE 6-8
3
Dip (Weighted)
3
1+
RPE 6-8
4
Leg Curl
3
7
RPE 6-8
5
Cable Axe Chop
3
7
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
4
RPE 6
-
2
Pullover (Cable)
3
10-12
RPE 6-7
3
Dip (Weighted)
3
1+
RPE 6-7
4
Leg Curl
3
10
RPE 6-7
5
Cable Axe Chop
3
10
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
3
RPE 8
-
2
Pullover (Cable)
3
10-12
RPE 6-8
3
Dip (Weighted)
3
1+
RPE 6-8
4
Leg Curl
3
9
RPE 6-8
5
Cable Axe Chop
3
9
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
3
RPE 8-8.5
-
2
Pullover (Cable)
3
10-12
RPE 6-8
3
Dip (Weighted)
3
1+
RPE 6-8
4
Leg Curl
3
8
RPE 6-8
5
Cable Axe Chop
3
8
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
2
RPE 8.5-9
-
2
Pullover (Cable)
2
10-12
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2
Bench Press (Paused)
3
1
-
3
Deadlift (Barbell)
3
1
-
What People Are Saying(124 ratings)
Only ratings with written feedback are displayed here.
4.26/ 5
LertlAge 19, Woman
3 days ago
9 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
squat- 100kg to 110kg bench- 57.5kg to 60kg deadlift- 130kg to 135kg
Timothy S.Age 38, Man
8 days ago
4 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I am just getting back into powerlifting/powerbuilding. After jumping from program to program with little to no results - I found the volume variation of this program exactly what I needed mentally and physically. Halfway through I am having to increase my 1 rm I used initially and am quickly getting close to all-time prs. From someone who has paid powerlifting coaches- and tried nearly every free powerlifting program multiple times. I Highly recommend this program!
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Program Overview

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach.

Week 1-4: Basebuilding
Week 5: Deload
Week 6-8: Lead-in to Test
Week 9: Test Week

The first 4 weeks of the program is designed for base building for strength and hypertrophy. Week 5 is a deload, to lower fatigue. The next 3 weeks is the lead-in to test where you go through an intensification phase. Finally, you'll test new PRs in week 9.

This program can be chained together and re-run multiple times.

Program FAQ

How is this program different from the TSA 9 Week Approach?

The Bryce Lewis Program: Greatest Hits is:

  • 5 days per week (vs. 4 days per week in TSA), in order to better distribute incremental training volume across the week.

  • Program variations for high responders and low responders, with differently prescribed volumes.

  • Program variations for conventional pullers and sumo pullers, with differently prescribed accessory exercises.

  • Different % of 1RM and progression based on Bryce's latest learnings as of 2023 as an elite-level competitor and coach.

Who is Bryce Lewis?

Bryce Lewis is a 3x national champion powerlifter who competes in the IPF and USAPL. He is also the founder of famed The Strength Athlete (TSA) powerlifting coaching team that has coached many elite-level powerlifters.