TSA 9 Week Intermediate Approach
Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.
Overview
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.
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.
Who it's for
Reviews
Liked the program. Forced me to get back into heavier lifting with squats and such. Had to OK add some arm exercises to round it out.
Need to add the accessories and this program seriously lacks for hamstrings, calves, middle delt, and arms. A tremendous amount of volume and heavy compounds. I’m about halfway through and I’m finding myself heavily fatigued and tired. Be sure to eat in a surplus and eat prior to exercise for this program. Especially on the squat days. All in all it’s useful for restructuring your lifting habits and working on strength. Volume and exercise selection may need to be adjusted. Overall result - +5 lb on bench press + 60 lb on deadlift -/+ on squat
The volume is up there but if you respond to volume then definitely give this program a go, ive run it a few times over the years and have hit new PRs everytime
Only did this program for bench press Starting point: 100 kg / 220.5 lb Failed 110 kg / 242.5 lb so I tried 105 kg / 231.5 lb which I did manage to press but had to lift my butt off the bench Kinda wasted 2 months of my time...
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | 80% |
| 3 | 8 reps | 69% | ||
| 2 | Bench Press (Barbell) | 3 | 8 reps | 69% |
| 3 | Bench Press (Close Grip) | 3 | 6 reps | @7 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 10–12 reps | @7 |
| 5 | Band Pull-Aparts | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | 74% |
| 2 | Bench Press (Barbell) | 5 | 4 reps | 72% |
| 3 | Pendlay Row | 3 | 5–7 reps | @7.5 |
| 4 | Back Extension | 3 | 10–12 reps | @7.5 |
| 5 | Pull-Up (Weighted) | 1 | 30 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 4 reps | 73% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 3 | Leg Press | 3 | 8–10 reps | @7.5 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @7 |
| 3 | 5 reps | 77% | ||
| 2 | Feet-up Bench Press | 3 | 6 reps | @7 |
| 3 | Deadlift (Paused) | 4 | 4 reps | 67%* |
| 4 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Lat Pulldown | 3 | 10–12 reps | @8.5 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Promoting drug-free raw powerlifting as a means of physical and emotional self-improvement
Common questions
Yes, TSA 9 Week Intermediate Approach is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
TSA 9 Week Intermediate Approach is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
TSA 9 Week Intermediate Approach is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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