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Bryce Lewis Program: Greatest HitsPRO
4.00(6 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 Lewisverified coach
Level
Novice, Intermediate
Equipment
Full Gym
Time Per Workout
60 minutes
Days Per Week
5 days
Program Length
9 weeks
Start the program
on Boostcamp for free
Arms and Delts Dominant
Program Length
Days Per Week
Default Days
Variation Description
9 weeks
5 days
Mon, Tue, Thu, Fri, Sat
  • This variation is for conventional stance deadlifters.
  • Higher relative training volume for those who are low responders.
Week 1
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
3
7
67.5%
Bench Press (Paused)
1
1
RPE6
3
9
65%
Seated Row (Cable)
2
10-12
RPE6-7
Pull Through (Cable)
2
12-15
RPE6-7
Hammer Curl
2
10-12
RPE6-8
Plank
1
30secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
3
4
62.5%*
Rack Pull (Barbell)
1
8
RPE6
1
8
-
Bench Press (Paused)
1
5
RPE6.5
3
5
-
Leg Extension
2
10-12
RPE6-7
Tricep Pushdown (Cable)
2
12-15
RPE6-8
Cable Crunch
2
10-12
RPE6-7
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
4
RPE5
2
4
-
Chest Press (Machine)
2
10
RPE6-7
Lateral Raise (Dumbbell)
2
12-15
RPE7-8
Autonomy Exercise 1
2
8-12
RPE6-7
Autonomy Exercise 2
2
8-12
RPE6-7
Hanging Leg Raise
2
1+
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
6
RPE6
1
6
RPE6.5
1
6
RPE7
Bench Press (Paused)
3
5
76%
Leg Press
2
10-12
RPE6-7
Lat Pulldown
2
10-12
RPE6-7
Shoulder Press (Machine)
2
8-10
RPE6-7
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
6
RPE6.5
2
6
-
Pullover (Cable)
2
10-12
RPE6-8
Dip (Weighted)
2
1+
RPE7
Leg Curl
2
10
RPE6-7
Cable Axe Chop
2
10
RPE6-7
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
7
71%
Bench Press (Paused)
1
1
RPE6.5
4
8
70%
Seated Row (Cable)
3
10-12
RPE7-9
Pull Through (Cable)
3
12-15
RPE7-8
Hammer Curl
3
10-12
RPE7-9
Plank
1
40secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
4
3
65%*
Rack Pull (Barbell)
2
7
-
1
7
RPE7.5
Bench Press (Paused)
1
4
RPE7
4
4
-
Leg Extension
3
10-12
RPE6-8
Tricep Pushdown (Cable)
3
12-15
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE5.5
3
3
-
Chest Press (Machine)
3
9
RPE6-8
Lateral Raise (Dumbbell)
3
12-15
RPE7-9
Autonomy Exercise 1
3
8-12
RPE6-8
Autonomy Exercise 2
3
8-12
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
5
RPE6.5
1
5
RPE7
1
5
RPE7.5
2
4
-
Bench Press (Paused)
5
5
81%
Leg Press
3
10-12
RPE7-8
Lat Pulldown
3
10-12
RPE6-8
Shoulder Press (Machine)
3
8-10
RPE6-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
5
RPE7
3
5
-
Pullover (Cable)
3
10-12
RPE6-8
Dip (Weighted)
3
1+
RPE6-8
Leg Curl
3
9
RPE6-8
Cable Axe Chop
3
9
RPE6-8
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
6
75%
Bench Press (Paused)
1
1
RPE7
4
7
72%
Seated Row (Cable)
3
10-12
RPE7-9
Pull Through (Cable)
3
12-15
RPE7-8
Hammer Curl
3
10-12
RPE7-9
Plank
1
50secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
5
3
67%*
Rack Pull (Barbell)
2
6
-
1
6
RPE8
Bench Press (Paused)
1
4
RPE7.5
4
4
-
Leg Extension
3
10-12
RPE6-8
Tricep Pushdown (Cable)
3
12-15
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE5.5-6
4
3
-
Chest Press (Machine)
3
8
RPE6-8
Lateral Raise (Dumbbell)
3
12-15
RPE7-9
Autonomy Exercise 1
3
8-12
RPE6-8
Autonomy Exercise 2
3
8-12
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
4
RPE7
1
4
RPE7.5
1
4
RPE8
2
4
-
Bench Press (Paused)
5
5
83%
Leg Press
3
10-12
RPE7-8
Lat Pulldown
3
10-12
RPE6-8
Shoulder Press (Machine)
3
8-10
RPE6-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
4
RPE7.5
3
4
-
Pullover (Cable)
3
10-12
RPE6-8
Dip (Weighted)
3
1+
RPE6-8
Leg Curl
3
8
RPE6-8
Cable Axe Chop
3
8
RPE6-8
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
5
75%
Bench Press (Paused)
1
1
RPE7.5
4
6
76%
Seated Row (Cable)
3
10-12
RPE7-9
Pull Through (Cable)
3
12-15
RPE7-8
Hammer Curl
3
10-12
RPE7-9
Plank
1
60secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
5
3
70%*
Rack Pull (Barbell)
2
5
-
1
5
RPE8
Bench Press (Paused)
1
3
RPE7.5
4
3
-
Leg Extension
3
10-12
RPE6-8
Tricep Pushdown (Cable)
3
12-15
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
2
RPE5.5-6
4
2
-
Chest Press (Machine)
3
7
RPE6-8
Lateral Raise (Dumbbell)
3
12-15
RPE7-9
Autonomy Exercise 1
3
8-12
RPE6-8
Autonomy Exercise 2
3
8-12
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
3
RPE6-6.5
1
3
RPE7-7.5
1
3
RPE8-8.5
2
2
-
Bench Press (Paused)
5
3
85%
Leg Press
3
10-12
RPE7-8
Lat Pulldown
3
10-12
RPE6-8
Shoulder Press (Machine)
3
8-10
RPE6-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE8
3
3
-
Pullover (Cable)
3
10-12
RPE6-8
Dip (Weighted)
3
1+
RPE6-8
Leg Curl
3
7
RPE6-8
Cable Axe Chop
3
7
RPE6-8
Week 5
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE5
2
4
73%
Bench Press (Paused)
1
1
RPE6
2
6
76%
Seated Row (Cable)
3
8-10
RPE6-7
Pull Through (Cable)
2
10-12
RPE6-8
Hammer Curl
2
8-10
RPE6-7
Plank
1
40secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
4
2
65%*
Rack Pull (Barbell)
1
4
-
1
4
RPE6
Bench Press (Paused)
1
2
RPE6.5
4
2
-
Leg Extension
2
8-10
RPE6-7
Tricep Pushdown (Cable)
2
10-12
RPE6-7
Cable Crunch
3
10-12
RPE6-7
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
2
RPE6
2
2
-
Chest Press (Machine)
2
6
RPE6-7
Lateral Raise (Dumbbell)
2
10-12
RPE6-8
Autonomy Exercise 1
2
8-10
RPE6-7
Autonomy Exercise 2
2
8-10
RPE6-7
Hanging Leg Raise
2
1+
RPE6
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE6
2
4
75%
Bench Press (Paused)
4
2
87%
Leg Press
2
8-10
RPE6-8
Lat Pulldown
2
8-10
RPE6-8
Shoulder Press (Machine)
2
6-8
RPE6-7
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
2
RPE6
3
4
-
Pullover (Cable)
3
10-12
RPE6-7
Dip (Weighted)
3
1+
RPE6-7
Leg Curl
3
10
RPE6-7
Cable Axe Chop
3
10
RPE6-7
Week 6
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE6
5
6
74%
Bench Press (Paused)
1
1
RPE7.5
5
6
75%
Seated Row (Cable)
3
8-10
RPE7-9
Pull Through (Cable)
3
10-12
RPE7-8
Hammer Curl
3
8-10
RPE7-9
Plank
1
50secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
4
4
67%*
Rack Pull (Barbell)
1
7
RPE7
1
7
-
Bench Press (Paused)
1
3
RPE7.5
4
3
-
Leg Extension
2
8-10
RPE6-8
Tricep Pushdown (Cable)
2
10-12
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
4
RPE5.5-6
2
4
-
Chest Press (Machine)
3
8
RPE6-8
Lateral Raise (Dumbbell)
3
10-12
RPE7-9
Autonomy Exercise 1
3
8-10
RPE6-8
Autonomy Exercise 2
3
8-10
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
2
RPE5-5.5
1
2
RPE6-6.5
1
2
RPE7-7.5
2
4
80%
Bench Press (Paused)
5
4
82.5%
Leg Press
3
8-10
RPE7-8
Lat Pulldown
3
8-10
RPE7-9
Shoulder Press (Machine)
3
6-8
RPE7-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
2
RPE8
4
3
-
Pullover (Cable)
3
10-12
RPE6-8
Dip (Weighted)
3
1+
RPE6-8
Leg Curl
3
9
RPE6-8
Cable Axe Chop
3
9
RPE6-8
Week 7
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE6.5
5
6
77%
Bench Press (Paused)
1
1
RPE8
5
5
78%
Seated Row (Cable)
3
8-10
RPE7-9
Pull Through (Cable)
3
10-12
RPE7-8
Hammer Curl
3
8-10
RPE7-9
Plank
1
60secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
4
3
70%*
Rack Pull (Barbell)
1
6
RPE7
1
6
-
Bench Press (Paused)
1
2
RPE7.5
4
2
-
Leg Extension
2
8-10
RPE6-8
Tricep Pushdown (Cable)
2
10-12
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
RPE6
3
3
-
Chest Press (Machine)
3
7
RPE6-8
Lateral Raise (Dumbbell)
3
10-12
RPE7-9
Autonomy Exercise 1
3
8-10
RPE6-8
Autonomy Exercise 2
3
8-10
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE6
1
1
RPE7
1
1
RPE8
3
3
82%
Bench Press (Paused)
5
3
86%
Leg Press
3
8-10
RPE7-8
Lat Pulldown
3
8-10
RPE7-9
Shoulder Press (Machine)
3
6-8
RPE7-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE8-8.5
4
3
-
Pullover (Cable)
3
10-12
RPE6-8
Dip (Weighted)
3
1+
RPE6-8
Leg Curl
3
8
RPE6-8
Cable Axe Chop
3
8
RPE6-8
Week 8
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE7
5
5
80%
Bench Press (Paused)
1
1
RPE8.5
5
4
81%
Seated Row (Cable)
3
8-10
RPE7-9
Pull Through (Cable)
3
10-12
RPE7-8
Hammer Curl
3
8-10
RPE7-9
Plank
1
60secs
-
Day 2
Exercise
Sets
Reps
Intensity
Conventional Deadlift (w/ Bands Or Chains)
4
2
73%*
Bench Press (Paused)
1
1
RPE7.5
4
2
-
Leg Extension
2
8-10
RPE6-8
Tricep Pushdown (Cable)
2
10-12
RPE7-9
Cable Crunch
3
10-12
RPE6-8
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
2
RPE6
3
2
-
Chest Press (Machine)
3
6
RPE6-8
Lateral Raise (Dumbbell)
3
10-12
RPE7-9
Autonomy Exercise 1
3
8-10
RPE6-8
Autonomy Exercise 2
3
8-10
RPE6-8
Hanging Leg Raise
3
1+
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE6.5-7
1
1
RPE7.5-8
1
1
RPE8.5-9
Bench Press (Paused)
5
2
90%
Leg Press
3
8-10
RPE6-7
Lat Pulldown
3
8-10
RPE6-7
Shoulder Press (Machine)
3
6-8
RPE7-8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE8.5-9
3
2
-
Pullover (Cable)
2
10-12
RPE6-7
Week 9
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
-
2
3
78%
Bench Press (Paused)
1
1
-
3
3
78%
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
3
2
RPE5-6
Bench Press (Paused)
3
2
RPE5-6
Leg Press
2
8
RPE5-6
Tricep Pushdown (Cable)
2
8-10
RPE6-7
Ab Movement Of Choice
2
8-10
RPE6-7
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
3
1
RPE5
Bench Press (Paused)
3
1
RPE5
Chest Press (Machine)
2
8-10
RPE6-7
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
2
1
RPE4-5
Lat Pulldown
1
6-10
-
Leg Press
1
6-10
-
Day 5
Exercise
Sets
Reps
Intensity
Squat (Barbell)
3
1
-
Bench Press (Paused)
3
1
-
Deadlift (Barbell)
3
1
-
What People Are Saying
4/5
See all
lakrispastillWoman, 28
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
Jorge rodaMan, 16
0 weeks complete
As expected strength gains
No modifications
4 days ago
Alex O.Man, 38
4 weeks complete
11 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I felt like the weights and reps didn’t accurately reflect my current 1RM and on several exercises I had to up the weight
4 days ago
ABHAY KUMARMan, 20
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Literally it's the very best workout plan that I ever follows I noticed a very significant gain in my strength and as well as in my body muscles size, My biceps is 14 when I started this workout but now it's 15 inches Happy with the results.........
13 days ago
Prakesh T.Man, 23
0 weeks complete
No modifications
18 days ago
DrewMan, 31
2 weeks complete
15 years of prior experience
No modifications
Great! Helpful presets and good flexibility of programming. Helps build to new tests on PR but develops strength and size along the way. Another great program on Boostcamp!
a month 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.