Bryce Lewis Program: Greatest Hits

(84 reviews)

9 week intermediate powerlifting program based on all of Bryce's latest learnings

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

Coach	Bryce Lewis
Level	Novice, Intermediate
Goal	Powerlifting
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	5 days
Program Length	9 weeks

Start the program
on Boostcamp today

Variation 1

Variation 2

Variation 3

Variation 4

High Volume, Conventional Deadlifter

Program Length

9 weeks

Days Per Week

5 days

Default 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.

Week 1 · Base Build

Day 1

Exercise	Sets	Reps
Squat (Barbell)	3	7
Bench Press (Paused)	1	1
	3	9
Seated Row (Cable)	2	10-12
Pull Through (Cable)	2	12-15
Hammer Curl	2	10-12
Plank	1	30secs
--

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	3	4
Rack Pull (Barbell)	1	8
	1	8
Bench Press (Paused)	1	5
	3	5
Leg Extension	2	10-12
Tricep Pushdown (Cable)	2	12-15
Cable Crunch	2	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	4
	2	4
Chest Press (Machine)	2	10
Lateral Raise (Dumbbell)	2	12-15
Autonomy Exercise 1	2	8-12
Autonomy Exercise 2	2	8-12
Hanging Leg Raise	2	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	6
	1	6
	1	6
Bench Press (Paused)	3	5
Leg Press	2	10-12
Lat Pulldown	2	10-12
Shoulder Press (Machine)	2	8-10
--

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	6
	2	6
Pullover (Cable)	2	10-12
Dip (Weighted)	2	1+
Leg Curl	2	10
Cable Axe Chop	2	10

Week 2 · Base Build

Day 1

Exercise	Sets	Reps
Squat (Barbell)	5	7
Bench Press (Paused)	1	1
	4	8
Seated Row (Cable)	3	10-12
Pull Through (Cable)	3	12-15
Hammer Curl	3	10-12
Plank	1	40secs
--

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	4	3
Rack Pull (Barbell)	2	7
	1	7
Bench Press (Paused)	1	4
	4	4
Leg Extension	3	10-12
Tricep Pushdown (Cable)	3	12-15
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	3
	3	3
Chest Press (Machine)	3	9
Lateral Raise (Dumbbell)	3	12-15
Autonomy Exercise 1	3	8-12
Autonomy Exercise 2	3	8-12
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	5
	1	5
	1	5
	2	4
Bench Press (Paused)	5	5
Leg Press	3	10-12
Lat Pulldown	3	10-12
Shoulder Press (Machine)	3	8-10

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	5
	3	5
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	9
Cable Axe Chop	3	9

Week 3 · Base Build

Day 1

Exercise	Sets	Reps
Squat (Barbell)	5	6
Bench Press (Paused)	1	1
	4	7
Seated Row (Cable)	3	10-12
Pull Through (Cable)	3	12-15
Hammer Curl	3	10-12
Plank	1	50secs
--

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	5	3
Rack Pull (Barbell)	2	6
	1	6
Bench Press (Paused)	1	4
	4	4
Leg Extension	3	10-12
Tricep Pushdown (Cable)	3	12-15
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	3
	4	3
Chest Press (Machine)	3	8
Lateral Raise (Dumbbell)	3	12-15
Autonomy Exercise 1	3	8-12
Autonomy Exercise 2	3	8-12
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	4
	1	4
	1	4
	2	4
Bench Press (Paused)	5	5
Leg Press	3	10-12
Lat Pulldown	3	10-12
Shoulder Press (Machine)	3	8-10

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	4
	3	4
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	8
Cable Axe Chop	3	8

Week 4 · Base Build

Day 1

Exercise	Sets	Reps
Squat (Barbell)	5	5
Bench Press (Paused)	1	1
	4	6
Seated Row (Cable)	3	10-12
Pull Through (Cable)	3	12-15
Hammer Curl	3	10-12
Plank	1	60secs
--

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	5	3
Rack Pull (Barbell)	2	5
	1	5
Bench Press (Paused)	1	3
	4	3
Leg Extension	3	10-12
Tricep Pushdown (Cable)	3	12-15
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	2
	4	2
Chest Press (Machine)	3	7
Lateral Raise (Dumbbell)	3	12-15
Autonomy Exercise 1	3	8-12
Autonomy Exercise 2	3	8-12
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	3
	1	3
	1	3
	2	2
Bench Press (Paused)	5	3
Leg Press	3	10-12
Lat Pulldown	3	10-12
Shoulder Press (Machine)	3	8-10

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	3
	3	3
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	7
Cable Axe Chop	3	7

Week 5 · Deload Week

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
	2	4
Bench Press (Paused)	1	1
	2	6
Seated Row (Cable)	3	8-10
Pull Through (Cable)	2	10-12
Hammer Curl	2	8-10
Plank	1	40secs

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	4	2
Rack Pull (Barbell)	1	4
	1	4
Bench Press (Paused)	1	2
	4	2
Leg Extension	2	8-10
Tricep Pushdown (Cable)	2	10-12
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	2
	2	2
Chest Press (Machine)	2	6
Lateral Raise (Dumbbell)	2	10-12
Autonomy Exercise 1	2	8-10
Autonomy Exercise 2	2	8-10
Hanging Leg Raise	2	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
	2	4
Bench Press (Paused)	4	2
Leg Press	2	8-10
Lat Pulldown	2	8-10
Shoulder Press (Machine)	2	6-8
--
--

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	2
	3	4
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	10
Cable Axe Chop	3	10

Week 6 · Lead-in to Test

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
	5	6
Bench Press (Paused)	1	1
	5	6
Seated Row (Cable)	3	8-10
Pull Through (Cable)	3	10-12
Hammer Curl	3	8-10
Plank	1	50secs

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	4	4
Rack Pull (Barbell)	1	7
	1	7
Bench Press (Paused)	1	3
	4	3
Leg Extension	2	8-10
Tricep Pushdown (Cable)	2	10-12
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	4
	2	4
Chest Press (Machine)	3	8
Lateral Raise (Dumbbell)	3	10-12
Autonomy Exercise 1	3	8-10
Autonomy Exercise 2	3	8-10
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	2
	1	2
	1	2
	2	4
Bench Press (Paused)	5	4
Leg Press	3	8-10
Lat Pulldown	3	8-10
Shoulder Press (Machine)	3	6-8

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	2
	4	3
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	9
Cable Axe Chop	3	9

Week 7 · Lead-in to Test

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
	5	6
Bench Press (Paused)	1	1
	5	5
Seated Row (Cable)	3	8-10
Pull Through (Cable)	3	10-12
Hammer Curl	3	8-10
Plank	1	60secs

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	4	3
Rack Pull (Barbell)	1	6
	1	6
Bench Press (Paused)	1	2
	4	2
Leg Extension	2	8-10
Tricep Pushdown (Cable)	2	10-12
Cable Crunch	3	10-12

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	3
	3	3
Chest Press (Machine)	3	7
Lateral Raise (Dumbbell)	3	10-12
Autonomy Exercise 1	3	8-10
Autonomy Exercise 2	3	8-10
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
	1	1
	1	1
	3	3
Bench Press (Paused)	5	3
Leg Press	3	8-10
Lat Pulldown	3	8-10
Shoulder Press (Machine)	3	6-8

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	1
	4	3
Pullover (Cable)	3	10-12
Dip (Weighted)	3	1+
Leg Curl	3	8
Cable Axe Chop	3	8

Week 8 · Lead-in to Test

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
	5	5
Bench Press (Paused)	1	1
	5	4
Seated Row (Cable)	3	8-10
Pull Through (Cable)	3	10-12
Hammer Curl	3	8-10
Plank	1	60secs

Day 2

Exercise	Sets	Reps
Conventional Deadlift (w/ Bands Or Chains)	4	2
Bench Press (Paused)	1	1
	4	2
Leg Extension	2	8-10
Tricep Pushdown (Cable)	2	10-12
Cable Crunch	3	10-12
--
--

* 1RM of Deadlift (Barbell)

Day 3

Exercise	Sets	Reps
Squat (Barbell)	1	2
	3	2
Chest Press (Machine)	3	6
Lateral Raise (Dumbbell)	3	10-12
Autonomy Exercise 1	3	8-10
Autonomy Exercise 2	3	8-10
Hanging Leg Raise	3	1+

Day 4

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
	1	1
	1	1
Bench Press (Paused)	5	2
Leg Press	3	8-10
Lat Pulldown	3	8-10
Shoulder Press (Machine)	3	6-8
--

Day 5

Exercise	Sets	Reps
Squat (Barbell)	1	1
	3	2
Pullover (Cable)	2	10-12
--
--
--

Week 9 · Test Week

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
	2	3
Bench Press (Paused)	1	1
	3	3
--
--
--
--

Day 2

Exercise	Sets	Reps
Deadlift (Barbell)	3	2
Bench Press (Paused)	3	2
Leg Press	2	8
Tricep Pushdown (Cable)	2	8-10
Ab Movement Of Choice	2	8-10
--
--
--

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	1
Bench Press (Paused)	3	1
Chest Press (Machine)	2	8-10
--
--
--
--

Day 4

Exercise	Sets	Reps
Bench Press (Paused)	2	1
Lat Pulldown	1	6-10
Leg Press	1	6-10
--
--
--
--
--

Day 5

Exercise	Sets	Reps
Squat (Barbell)	3	1
Bench Press (Paused)	3	1
Deadlift (Barbell)	3	1
--
--
--

What People Are Saying

3.9/ 5

See all

Jalyn B.Woman, 23

3 weeks complete

4 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

The volume is super high even on the low volume variation. Not my style maybe someone else’s.

17 hours ago

AnonymousMan

5 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Get ready to at least hit legs all the time

9 days ago

Logan W.Man, 21

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Works very well in making sure your not overtraining but it also makes you have great intensity. Bench and squats are definitely feeling easier. I’m only on week 4 but so far so good.

10 days ago

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.