TSA 9 Week Intermediate Approach

Free4.40 (80 reviews)
Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.
Program Description

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate
Garage Gym
90 minutes
4 days
9 weeks
What People Are Saying
Donald H. Man, 33
2 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
12 hours ago
JOE W. Man, 31
8 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Enric Man, 29
9 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Ran the program with a bit of modifications in the accessories. I reached the 1000lb club with a 155/105/195kg SBD. Total increase in lifts is 32.5kg. Before/after results are the following: Squats=140/155kg Bench Press=102.5/105kg Deadlifts=180/195kg Emphasized in form to increase squats and rows to increase deadlifts. A bit disappointed with my bench press results. Overall, a great program.
3 days ago
Max B. Man
1 week complete
No modifications
6 days ago
Zach R. Man, 29
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Don’t like how you it doesn’t save if you added exercises the previous weeks workout for the same workout in the current week. Also any workouts based on % if you increase reps or weight in prior week again it doesn’t save. It’s convenient for tracking but some simple modifications would make it better. Also ridiculous that the plate calculator, warm up sets and rest timer are all behind a pay wall.
7 days ago
P S. Man, 22
3 weeks complete
No modifications
7 days ago
Anonymous Man, 46
9 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
7 days ago
Vaibhav Arya Man, 19
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Best program
9 days ago
Michael G.
3 weeks complete
As expected strength gains
As expected muscle gains
None modifications
11 days ago
Bruce M. Man, 76
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
13 days ago
Intro/Acclimation
Mon
1. Squat (Barbell)
SetsTargetIntensity
1
3 reps
80% of 1RM
2
8 reps
69% of 1RM
3
8 reps
69% of 1RM
4
8 reps
69% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
8 reps
69% of 1RM
2
8 reps
69% of 1RM
3
8 reps
69% of 1RM
3. Bench Press (Close Grip)
SetsTargetIntensity
1
6 reps
7 RPE
2
6 reps
7 RPE
3
6 reps
7 RPE
4. Chest Supported Row (Dumbbell)
Click ••• for alternates
Alternative Exercise 1: Chest Supported Row (Machine)
SetsTargetIntensity
1
10 - 12 reps
7 RPE
2
10 - 12 reps
7 RPE
3
10 - 12 reps
7 RPE
4
10 - 12 reps
7 RPE
5. Band Pull-Aparts
SetsTargetIntensity
1
30 reps
-
2
30 reps
-
3
30 reps
-
Tue
1. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
74% of 1RM
2
5 reps
74% of 1RM
3
5 reps
74% of 1RM
4
5 reps
74% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
4 reps
72% of 1RM
2
4 reps
72% of 1RM
3
4 reps
72% of 1RM
4
4 reps
72% of 1RM
5
4 reps
72% of 1RM
3. Pendlay Row
SetsTargetIntensity
1
5 - 7 reps
7.5 RPE
2
5 - 7 reps
7.5 RPE
3
5 - 7 reps
7.5 RPE
4. Back Extension
SetsTargetIntensity
1
10 - 12 reps
7.5 RPE
2
10 - 12 reps
7.5 RPE
3
10 - 12 reps
7.5 RPE
5. Pull-Up (Weighted)
Complete in as many sets as needed
SetsTargetIntensity
1
30 reps
8.5 RPE
Thu
Add 5th exercise for athlete's movement of choice. 3 sets for 12-15 reps @7.5 RPE. Suggested exercises: Cable Crunch, Decline Crunch, Hanging Leg Raise, Ab Wheel, GHD Sit-up.
1. Squat (Barbell)
SetsTargetIntensity
1
4 reps
73% of 1RM
2
4 reps
73% of 1RM
3
4 reps
73% of 1RM
4
4 reps
73% of 1RM
5
4 reps
73% of 1RM
6
4 reps
73% of 1RM
2. Incline Bench Press (Dumbbell)
Click ••• for alternates
Alternative Exercise 1: Seated Overhead Press (Dumbbell)
Alternative Exercise 2: Bench Press (Dumbbell)
Alternative Exercise 3: Overhead Press (Barbell)
SetsTargetIntensity
1
8 - 10 reps
7 RPE
2
8 - 10 reps
7 RPE
3
8 - 10 reps
7 RPE
3. Leg Press
Click ••• for alternates
Alternative Exercise 1: Hack Squat
SetsTargetIntensity
1
8 - 10 reps
7.5 RPE
2
8 - 10 reps
7.5 RPE
3
8 - 10 reps
7.5 RPE
4. Chest Supported Row (Dumbbell)
Click ••• for alternates
Alternative Exercise 1: Chest Supported Row (Machine)
SetsTargetIntensity
1
10 - 12 reps
8 RPE
2
10 - 12 reps
8 RPE
3
10 - 12 reps
8 RPE
Fri
1. Bench Press (Barbell)
SetsTargetIntensity
1
1 reps
7 RPE
2
5 reps
77% of 1RM
3
5 reps
77% of 1RM
4
5 reps
77% of 1RM
2. Feet-up Bench Press
SetsTargetIntensity
1
6 reps
7 RPE
2
6 reps
7 RPE
3
6 reps
7 RPE
3. Deadlift (Paused)
Pause deadlifts 1"/2.5cm off the floor.
SetsTargetIntensity
1
4 reps
67% 1RM of Deadlift (Barbell)
2
4 reps
67% 1RM of Deadlift (Barbell)
3
4 reps
67% 1RM of Deadlift (Barbell)
4
4 reps
67% 1RM of Deadlift (Barbell)
4. Bent Over Row (Barbell)
SetsTargetIntensity
1
6 - 8 reps
8 RPE
2
6 - 8 reps
8 RPE
3
6 - 8 reps
8 RPE
5. Lat Pulldown
Neutral/underhand.
SetsTargetIntensity
1
10 - 12 reps
8.5 RPE
2
10 - 12 reps
8.5 RPE
3
10 - 12 reps
8.5 RPE