Bryce Lewis Program: Greatest Hits
9 week intermediate powerlifting program based on all of Bryce's latest learnings
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. 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
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.
Who it's for
Reviews
Very good muscle and strength gains. Running it the second time now and still very satisfied. I made some small adjustments to the accesories after running it the first time which made it work even better for me. Be sure to be focused on good recovery to keep up with the program and make the best possible progress.
I did the all the lower body and core portions of this program, and have added a good bit to my 1RM squat.
I had a great time with this program! After a long break from training powerlifting style movements. Not only did I hit old numbers, I surpassed them! High frequency squats really agreed with me and added 10kg onto my PR. The micro cycle being medium, light then heavy really set me up for success!
My favorite aspect is that I literally have a personal trainer in the palm of my hands and my husband is my training partner! I have and will continue to recommend this app!
Variations
9 weeks · 5 days/wk
- This variation is for conventional stance deadlifters.
- Higher relative training volume for those who are low responders.
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 7 reps | 67.5% |
| 2 | Bench Press (Paused) | 1 | 1 rep | @6 |
| 3 | 9 reps | 65% | ||
| 3 | Seated Row (Cable) | 2 | 10–12 reps | @6–7 |
| 4 | Pull Through (Cable) | 2 | 12–15 reps | @6–7 |
| 5 | Hammer Curl | 2 | 10–12 reps | @6–8 |
| 6 | Plank | 1 | 30 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Conventional Deadlift (w/ Bands Or Chains) | 3 | 4 reps | 62.5%* |
| 2 | Rack Pull (Barbell) | 1 | 8 reps | @6 |
| 1 | 8 reps | — | ||
| 3 | Bench Press (Paused) | 1 | 5 reps | @6.5 |
| 3 | 5 reps | — | ||
| 4 | Leg Extension | 2 | 10–12 reps | @6–7 |
| 5 | Tricep Pushdown (Cable) | 2 | 12–15 reps | @6–8 |
| 6 | Cable Crunch | 2 | 10–12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4 reps | @5 |
| 2 | 4 reps | — | ||
| 2 | Chest Press (Machine) | 2 | 10 reps | @6–7 |
| 3 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @7–8 |
| 4 | Autonomy Exercise 1 | 2 | 8–12 reps | @6–7 |
| 5 | Autonomy Exercise 2 | 2 | 8–12 reps | @6–7 |
| 6 | Hanging Leg Raise | 2 | 1+ reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @6 |
| 1 | 6 reps | @6.5 | ||
| 1 | 6 reps | @7 | ||
| 2 | Bench Press (Paused) | 3 | 5 reps | 76% |
| 3 | Leg Press | 2 | 10–12 reps | @6–7 |
| 4 | Lat Pulldown | 2 | 10–12 reps | @6–7 |
| 5 | Shoulder Press (Machine) | 2 | 8–10 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @6.5 |
| 2 | 6 reps | — | ||
| 2 | Pullover (Cable) | 2 | 10–12 reps | @6–8 |
| 3 | Dip (Weighted) | 2 | 1+ reps | @7 |
| 4 | Leg Curl | 2 | 10 reps | @6–7 |
| 5 | Cable Axe Chop | 2 | 10 reps | @6–7 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Bryce Lewis is a competitive drug-free elite powerlifter in the 83-105kg weight classes. He holds records in both the USA Powerlifting federation (USAPL) and International Powerlifting Federation (IPF), and strives to promote the comprehension and love of powerlifting training throughout the world. Through his success as an elite lifter, Bryce’s dream is to pass on his knowledge and skills through The Strength Athlete (TSA) powerlifting coaching services online in addition to his YouTube Channel and Facebook fan page. By these efforts, Bryce hopes to help raw, drug-free powerlifting gain more prominence and acceptance internationally.
Common questions
Yes, Bryce Lewis Program: Greatest Hits is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bryce Lewis Program: Greatest Hits is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bryce Lewis Program: Greatest Hits is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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