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Bryce Lewis Program: Greatest Hits

(25 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
CoachBryce Lewisverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length9 weeks
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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
ExerciseSetsReps
Squat (Barbell)3
7
Bench Press (Paused)1
1
3
9
Seated Row (Cable)2
10-12
Pull Through (Cable)2
12-15
Hammer Curl2
10-12
Plank1
30secs
--
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)3
4
Rack Pull (Barbell)1
8
1
8
Bench Press (Paused)1
5
3
5
Leg Extension2
10-12
Tricep Pushdown (Cable)2
12-15
Cable Crunch2
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
4
2
4
Chest Press (Machine)2
10
Lateral Raise (Dumbbell)2
12-15
Autonomy Exercise 12
8-12
Autonomy Exercise 22
8-12
Hanging Leg Raise2
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
6
1
6
1
6
Bench Press (Paused)3
5
Leg Press2
10-12
Lat Pulldown2
10-12
Shoulder Press (Machine)2
8-10
--
Day 5
ExerciseSetsReps
Squat (Barbell)1
6
2
6
Pullover (Cable)2
10-12
Dip (Weighted)2
1+
Leg Curl2
10
Cable Axe Chop2
10
Week 2 · Base Build
Day 1
ExerciseSetsReps
Squat (Barbell)5
7
Bench Press (Paused)1
1
4
8
Seated Row (Cable)3
10-12
Pull Through (Cable)3
12-15
Hammer Curl3
10-12
Plank1
40secs
--
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)4
3
Rack Pull (Barbell)2
7
1
7
Bench Press (Paused)1
4
4
4
Leg Extension3
10-12
Tricep Pushdown (Cable)3
12-15
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
3
3
3
Chest Press (Machine)3
9
Lateral Raise (Dumbbell)3
12-15
Autonomy Exercise 13
8-12
Autonomy Exercise 23
8-12
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
5
1
5
1
5
2
4
Bench Press (Paused)5
5
Leg Press3
10-12
Lat Pulldown3
10-12
Shoulder Press (Machine)3
8-10
Day 5
ExerciseSetsReps
Squat (Barbell)1
5
3
5
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
9
Cable Axe Chop3
9
Week 3 · Base Build
Day 1
ExerciseSetsReps
Squat (Barbell)5
6
Bench Press (Paused)1
1
4
7
Seated Row (Cable)3
10-12
Pull Through (Cable)3
12-15
Hammer Curl3
10-12
Plank1
50secs
--
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)5
3
Rack Pull (Barbell)2
6
1
6
Bench Press (Paused)1
4
4
4
Leg Extension3
10-12
Tricep Pushdown (Cable)3
12-15
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
3
4
3
Chest Press (Machine)3
8
Lateral Raise (Dumbbell)3
12-15
Autonomy Exercise 13
8-12
Autonomy Exercise 23
8-12
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
4
1
4
1
4
2
4
Bench Press (Paused)5
5
Leg Press3
10-12
Lat Pulldown3
10-12
Shoulder Press (Machine)3
8-10
Day 5
ExerciseSetsReps
Squat (Barbell)1
4
3
4
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
8
Cable Axe Chop3
8
Week 4 · Base Build
Day 1
ExerciseSetsReps
Squat (Barbell)5
5
Bench Press (Paused)1
1
4
6
Seated Row (Cable)3
10-12
Pull Through (Cable)3
12-15
Hammer Curl3
10-12
Plank1
60secs
--
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)5
3
Rack Pull (Barbell)2
5
1
5
Bench Press (Paused)1
3
4
3
Leg Extension3
10-12
Tricep Pushdown (Cable)3
12-15
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
2
4
2
Chest Press (Machine)3
7
Lateral Raise (Dumbbell)3
12-15
Autonomy Exercise 13
8-12
Autonomy Exercise 23
8-12
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
3
1
3
1
3
2
2
Bench Press (Paused)5
3
Leg Press3
10-12
Lat Pulldown3
10-12
Shoulder Press (Machine)3
8-10
Day 5
ExerciseSetsReps
Squat (Barbell)1
3
3
3
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
7
Cable Axe Chop3
7
Week 5 · Deload Week
Day 1
ExerciseSetsReps
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 Curl2
8-10
Plank1
40secs
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)4
2
Rack Pull (Barbell)1
4
1
4
Bench Press (Paused)1
2
4
2
Leg Extension2
8-10
Tricep Pushdown (Cable)2
10-12
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
2
2
2
Chest Press (Machine)2
6
Lateral Raise (Dumbbell)2
10-12
Autonomy Exercise 12
8-10
Autonomy Exercise 22
8-10
Hanging Leg Raise2
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
1
2
4
Bench Press (Paused)4
2
Leg Press2
8-10
Lat Pulldown2
8-10
Shoulder Press (Machine)2
6-8
--
--
Day 5
ExerciseSetsReps
Squat (Barbell)1
2
3
4
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
10
Cable Axe Chop3
10
Week 6 · Lead-in to Test
Day 1
ExerciseSetsReps
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 Curl3
8-10
Plank1
50secs
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)4
4
Rack Pull (Barbell)1
7
1
7
Bench Press (Paused)1
3
4
3
Leg Extension2
8-10
Tricep Pushdown (Cable)2
10-12
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
4
2
4
Chest Press (Machine)3
8
Lateral Raise (Dumbbell)3
10-12
Autonomy Exercise 13
8-10
Autonomy Exercise 23
8-10
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
2
1
2
1
2
2
4
Bench Press (Paused)5
4
Leg Press3
8-10
Lat Pulldown3
8-10
Shoulder Press (Machine)3
6-8
Day 5
ExerciseSetsReps
Squat (Barbell)1
2
4
3
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
9
Cable Axe Chop3
9
Week 7 · Lead-in to Test
Day 1
ExerciseSetsReps
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 Curl3
8-10
Plank1
60secs
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)4
3
Rack Pull (Barbell)1
6
1
6
Bench Press (Paused)1
2
4
2
Leg Extension2
8-10
Tricep Pushdown (Cable)2
10-12
Cable Crunch3
10-12
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
3
3
3
Chest Press (Machine)3
7
Lateral Raise (Dumbbell)3
10-12
Autonomy Exercise 13
8-10
Autonomy Exercise 23
8-10
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
1
1
1
1
1
3
3
Bench Press (Paused)5
3
Leg Press3
8-10
Lat Pulldown3
8-10
Shoulder Press (Machine)3
6-8
Day 5
ExerciseSetsReps
Squat (Barbell)1
1
4
3
Pullover (Cable)3
10-12
Dip (Weighted)3
1+
Leg Curl3
8
Cable Axe Chop3
8
Week 8 · Lead-in to Test
Day 1
ExerciseSetsReps
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 Curl3
8-10
Plank1
60secs
Day 2
ExerciseSetsReps
Conventional Deadlift (w/ Bands Or Chains)4
2
Bench Press (Paused)1
1
4
2
Leg Extension2
8-10
Tricep Pushdown (Cable)2
10-12
Cable Crunch3
10-12
--
--
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsReps
Squat (Barbell)1
2
3
2
Chest Press (Machine)3
6
Lateral Raise (Dumbbell)3
10-12
Autonomy Exercise 13
8-10
Autonomy Exercise 23
8-10
Hanging Leg Raise3
1+
Day 4
ExerciseSetsReps
Deadlift (Barbell)1
1
1
1
1
1
Bench Press (Paused)5
2
Leg Press3
8-10
Lat Pulldown3
8-10
Shoulder Press (Machine)3
6-8
--
Day 5
ExerciseSetsReps
Squat (Barbell)1
1
3
2
Pullover (Cable)2
10-12
--
--
--
Week 9 · Test Week
Day 1
ExerciseSetsReps
Squat (Barbell)1
1
2
3
Bench Press (Paused)1
1
3
3
--
--
--
--
Day 2
ExerciseSetsReps
Deadlift (Barbell)3
2
Bench Press (Paused)3
2
Leg Press2
8
Tricep Pushdown (Cable)2
8-10
Ab Movement Of Choice2
8-10
--
--
--
Day 3
ExerciseSetsReps
Squat (Barbell)3
1
Bench Press (Paused)3
1
Chest Press (Machine)2
8-10
--
--
--
--
Day 4
ExerciseSetsReps
Bench Press (Paused)2
1
Lat Pulldown1
6-10
Leg Press1
6-10
--
--
--
--
--
Day 5
ExerciseSetsReps
Squat (Barbell)3
1
Bench Press (Paused)3
1
Deadlift (Barbell)3
1
--
--
--
What People Are Saying
4.1/ 5
See all
John B.Man
9 weeks complete
7 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
I was able to bring my squat up from 475 to 480, paused bench from 285 to 300, and sumo deadlift from 570 to 575 which equals up to 25 lbs. of gains within 9 weeks. If you stick to the program, you will see good results. I was feeling tired by week 3, so I really liked the deload week in the middle. Would run this program again in the future.
4 days ago
Cortlan H.Man, 14
6 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Good just a few things i changed but a good program.
12 days ago
ali T.Woman, 27
4 weeks complete
9 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
I was hoping to be lifting heavier by now but it seems to recommend the same weight each time. But approaching with patience :)
15 days ago
Huaming MaoWoman, 43
0 weeks complete
2 years of prior experience
Less than expected strength gains
No modifications
Nice
23 days ago
Ean L.Man, 28
8 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Significant modifications
Great program for powerlifting however as the weeks go on, it’s definitely way too much volume. I’m on the high volume setting but some days were way too much, reaching up to 3 hours in the gym. 5 sets 5 reps after a heavy single, then 6 sets of bench plus all the accessories is insane for one day (especially when you need to warm up to relatively heavy weight). That being said, I’ve definitely made huge gains with my squat, so I definitely commend the peaking and progressive overload. Just be ready to edit a few of the days. Squat went from 170 to 190kg so far. Bench and deadlift have been feeling decent as well but have yet to fully max out.
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.