Back
TSA 9 Week Intermediate Approach
4.41(150 reviews)
Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.
Program Description

The TSA 9-Week Approach is a popular intermediatel-level powerlifting program designed by Bryce Lewis and the coaching team at The Strength Athlete (TSA). It's a periodized plan focusing on strength gains in three core lifts: squat, bench press, and deadlift.

The program comprises 4 training days per week, each targeting specific muscle groups and lifts. The intensity and volume gradually increase over 9 weeks, preparing the athlete for a peak in performance. The final week, Week 9, is designed as a deload week to prepare for a competition or 1RM testing.

Read more about the program below.

Program Overview
Level
Intermediate
Equipment
Garage Gym
Time Per Workout
90 minutes
Days Per Week
4 days
Program Length
9 weeks
Start the program
on Boostcamp for free
Week 1
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
80%
3
8
69%
Bench Press (Barbell)
3
8
69%
Bench Press (Close Grip)
3
6
RPE7
Chest Supported Row (Dumbbell)
4
10-12
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
4
5
74%
Bench Press (Barbell)
5
4
72%
Pendlay Row
3
5-7
RPE7.5
Back Extension
3
10-12
RPE7.5
Pull-Up (Weighted)
1
30
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
6
4
73%
Incline Bench Press (Dumbbell)
3
8-10
RPE7
Leg Press
3
8-10
RPE7.5
Chest Supported Row (Dumbbell)
3
10-12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE7
3
5
77%
Feet-up Bench Press
3
6
RPE7
Deadlift (Paused)
4
4
67%*
Bent Over Row (Barbell)
3
6-8
RPE8
Lat Pulldown
3
10-12
RPE8.5
* 1RM of {Other Exercise}
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
82%
3
8
71%
Bench Press (Barbell)
3
8
71%
Bench Press (Close Grip)
3
6
RPE7.5
Chest Supported Row (Dumbbell)
4
10-12
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
5
5
77%
Bench Press (Barbell)
5
4
74%
Pendlay Row
3
5-7
RPE7.5
Back Extension
3
10-12
RPE7.5
Pull-Up (Weighted)
1
30
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
6
4
75%
Incline Bench Press (Dumbbell)
3
8-10
RPE7
Leg Press
3
8-10
RPE7.5
Chest Supported Row (Dumbbell)
3
10-12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE7.5
3
5
79%
Feet-up Bench Press
3
6
RPE7.5
Deadlift (Paused)
4
4
69%*
Bent Over Row (Barbell)
3
6-8
RPE8
Lat Pulldown
3
10-12
RPE8.5
* 1RM of {Other Exercise}
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
84%
3
7
73%
Bench Press (Barbell)
4
7
73%
Bench Press (Close Grip)
3
6
RPE8
Chest Supported Row (Dumbbell)
4
10-12
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
5
4
79%
Bench Press (Barbell)
5
4
76%
Pendlay Row
3
5-7
RPE7.5
Back Extension
3
10-12
RPE7.5
Pull-Up (Weighted)
1
35
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
6
4
77%
Incline Bench Press (Dumbbell)
3
8-10
RPE8
Leg Press
3
8-10
RPE7.5
Chest Supported Row (Dumbbell)
3
10-12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE8
3
5
81%
Feet-up Bench Press
3
6
RPE8
Deadlift (Paused)
4
4
71%*
Bent Over Row (Barbell)
3
6-8
RPE8
Lat Pulldown
3
10-12
RPE8.5
* 1RM of {Other Exercise}
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
3
86%
3
7
75%
Bench Press (Barbell)
4
7
75%
Bench Press (Close Grip)
3
6
RPE8.5
Chest Supported Row (Dumbbell)
4
10-12
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
6
4
81%
Bench Press (Barbell)
5
4
78%
Pendlay Row
3
5-7
RPE7.5
Back Extension
3
10-12
RPE7.5
Pull-Up (Weighted)
1
35
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
6
4
79%
Incline Bench Press (Dumbbell)
3
8-10
RPE8
Leg Press
3
8-10
RPE7.5
Chest Supported Row (Dumbbell)
3
10-12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE8.5
2
5
84%
1
5
83%
Feet-up Bench Press
3
6
RPE8.5
Deadlift (Paused)
4
4
73%*
Bent Over Row (Barbell)
3
6-8
RPE8
Lat Pulldown
3
10-12
RPE8.5
* 1RM of {Other Exercise}
Week 5
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
3
5
73%
Bench Press (Barbell)
3
6
73%
Bench Press (Close Grip)
2
5
RPE7
Chest Supported Row (Dumbbell)
4
8-10
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
4
3
79%
Bench Press (Barbell)
5
4
78%
Pendlay Row
3
4-6
RPE7.5
Back Extension
3
6-9
RPE7.5
Pull-Up (Weighted)
1
30
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
4
75%
Incline Bench Press (Dumbbell)
3
6-8
RPE7
Leg Press
3
6-8
RPE7.5
Chest Supported Row (Dumbbell)
3
8-10
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
3
4
78%
Feet-up Bench Press
2
5
RPE8.5
Deadlift (Paused)
4
3
72%*
Bent Over Row (Barbell)
3
4-6
RPE8
Lat Pulldown
3
8-10
RPE8.5
* 1RM of {Other Exercise}
Week 6
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE6.5
5
3
85%
Bench Press (Barbell)
4
6
75%
Bench Press (Close Grip)
3
5
RPE7
Chest Supported Row (Dumbbell)
4
8-10
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
2
RPE7
4
3
82%
Bench Press (Barbell)
5
4
80%
Pendlay Row
3
4-6
RPE7.5
Back Extension
3
6-9
RPE7.5
Pull-Up (Weighted)
1
35
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
4
76%
Incline Bench Press (Dumbbell)
3
6-8
RPE7
Leg Press
3
6-8
RPE7.5
Chest Supported Row (Dumbbell)
3
8-10
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
1
RPE7
3
4
81%
Feet-up Bench Press
3
5
RPE7
Deadlift (Paused)
5
3
74%*
Bent Over Row (Barbell)
3
4-6
RPE8
Lat Pulldown
3
8-10
RPE8.5
* 1RM of {Other Exercise}
Week 7
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE7.5
5
3
87%
Bench Press (Barbell)
4
6
77%
Bench Press (Close Grip)
3
5
RPE7
Chest Supported Row (Dumbbell)
4
8-10
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE8
5
2
84%
Bench Press (Barbell)
5
4
82%
Pendlay Row
3
4-6
RPE7.5
Back Extension
3
6-9
RPE7.5
Pull-Up (Weighted)
1
35
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
3
78%
Incline Bench Press (Dumbbell)
3
4-6
RPE7
Leg Press
3
6-8
RPE7.5
Chest Supported Row (Dumbbell)
3
8-10
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
2
1
RPE8
3
4
84%
Feet-up Bench Press
3
5
RPE7.5
Deadlift (Paused)
5
3
76%*
Bent Over Row (Barbell)
3
4-6
RPE8
Lat Pulldown
3
8-10
RPE8.5
* 1RM of {Other Exercise}
Week 8
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE8.5
5
2
89%
Bench Press (Barbell)
4
5
79%
Bench Press (Close Grip)
3
5
RPE7
Chest Supported Row (Dumbbell)
4
8-10
RPE7
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Deadlift (Barbell)
1
1
RPE8.5
4
2
86%
Bench Press (Barbell)
5
3
84%
Pendlay Row
3
4-6
RPE7.5
Back Extension
3
6-9
RPE7.5
Pull-Up (Weighted)
1
35
RPE8.5
Day 3
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
3
80%
Incline Bench Press (Dumbbell)
3
4-6
RPE7
Leg Press
3
6-8
RPE7.5
Chest Supported Row (Dumbbell)
3
8-10
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
RPE9
4
3
86%
Feet-up Bench Press
3
5
RPE8
Deadlift (Paused)
5
2
78%*
Bent Over Row (Barbell)
3
4-6
RPE8
Lat Pulldown
3
8-10
RPE8.5
* 1RM of {Other Exercise}
Week 9
Day 1
Exercise
Sets
Reps
Intensity
Squat (Barbell)
5
2
80%
Bench Press (Barbell)
5
4
81%
Bench Press (Close Grip)
3
5
RPE7
Deadlift (Barbell)
5
1
75%
Band Pull-Aparts
3
30
-
Day 2
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
86%
5
3
78%
Day 3
Exercise
Sets
Reps
Intensity
Rest
1
1mins
-
Day 4
Exercise
Sets
Reps
Intensity
Squat (Barbell)
1
1
RPE9.5
Bench Press (Barbell)
1
1
RPE9.5
Deadlift (Barbell)
1
1
RPE9.5
* 1RM of {Other Exercise}
What People Are Saying
4.6/5
مشاري Man, 26
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Seppo V.Man, 53
9 weeks complete
20 years of prior experience
More than expected strength gains
Marginal modifications
I am very happy with the strength gains; I cannot comment on muscle gains as I am on a diet and the visible muscle gains can be attibuted to improved muscle definition, also. The workouts were short in duration, mostly around 45 minutes. On the other hand, there was not very much variety with the exercises. There is no direct shoulder work whatsoever in the program, but anterior delts get worked quite lot because there is some emphasis on bench press. Overall, I believe I will revisit the program sometime in the future.
2 days ago
Lorenzo M.Man, 20
9 weeks complete
2 years of prior experience
More than expected strength gains
Marginal modifications
3 days ago
Leo F.Man, 29
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
3 days ago
BigMac J.Man, 26
8 weeks complete
6 years of prior experience
Less than expected strength gains
More than expected muscle gains
Marginal modifications
3 days ago
Ed S.
6 weeks complete
No modifications
4 days ago
Francisco C.Man, 38
8 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
8 days ago
Paweł S.Man, 31
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
9 days ago
Gaspar J.Man, 23
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
10 days ago
Bao H.
8 weeks complete
No modifications
10 days ago

Created by Bryce Lewis and the team at The Strength Athlete (TSA), this is a popular 9-week training approach designed for intermediate lifters to peak effectively into a mock meet or actual competition. If used for the off-season, this program can be chained together and re-run multiple times.

The first four weeks represent higher overall work and lower overall loading, designed to build training adaptions and muscle hypertrophy. We’ll deload on Week 5, shedding some fatigue and preparing for the next phase. Finally, we’ll peak with exposure to heavier loads, bringing out your best.

This program is designed for athletes with around 2 years of experience in powerlifting. If you have less than 6 month's experience, we suggest the TSA Beginner Approach. If you have 1-2 years' experience, we suggest the TSA Intermediate Approach.

Ideally, you are eating in a small to moderate caloric surplus, sleeping 7-10 hours per night, and stressing as little (or as predictably) as possible on this program.

This program is a generalized approach, meaning we aren't targeting any individual athlete strength or weaknesses or problem solving strategies. If you like the program, consider working with a TSA coach to make sure training is continually tailored to you and your goals.

Check out thestrengthathlete.com for more free programs, store, and coaching services.