188 reviews for TSA 9 Week Intermediate Approach
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.
Hoàng Quốc
Man, 233 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Stick to the basic, great result
That's Cool O.
Man, 399 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Now on my third round with this programme and use it as a template. Does a great job calculating volume and intensity especially on lifts so you can just get out and train. In terms of assistance work you use your own intuition and change them, swap back extensions for reverse hypers, narrow grip bench for incline bench etc. I've had fantastic results calculating squat 1RM based on my SSB Box Squat, then switching to comp squats to do the actual squat max. Ultimately, your results will vary depending on your nutrition and technique. This app does not replace proper coaching!
David N.
Man, 353 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good progress throughout this programme, especially with deadlifts.
Gabriel M.
Man, 163 years of prior experience
Less than expected strength gains
Less than expected muscle gains
There is a ridiculous amount of junk volume and unnecessary fatigue in this program as-well as non optimal leverages for accessories. 6 sets of bench press of the first day absurd.
Synkkis
Man, 349 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Used this to peak for my first powerlifting meet ever. Squat: 170 > 175, bench 100 > 105, deadlift 210 > 220 (kg). I skipped week 7 completely due to tight schedule. I’m really happy with the results and would definitely recommend. I have been struggling a lot with bench but this program had the perfect bench volume and frequency for me.
Luke P.
Man, 257 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Awesome program. I haven’t maxed out yet, but on week 7, for the singles, I hit a 25 lbs squat PR, 10 lbs bench PR, and 40 lbs deadlift PR. It was partially due to the fact that I had been undertrained on squat and deadlift, so I made strength gains quicker, but I really do love the high frequency of lifts.
Vtea
Man, 243 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
So far so good, too much volume but it still works for me and have significant gains I will try to hit PR in Week 5
Geonhui Lee
Man, 363 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Please take out the girl-like Incline Dumbel Press and Dumbel Row, and add OHP, Front Squat, and Rumanian Deadlift to this program.
Jacob W.
Man, 175 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Pretty good program. It has all the right exercises for great muscle and strength growth.
Jayden D.
Man, 199 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I added over 20kg to my deadlift and 15kg to my squat, and 5kg to my bench, but that includes a change from a touch and go bench, to a paused bench. I did add in some of my own accessories, mainly for arms and delts, as there is limited direct work for those muscles in the program. Apart from that it was a solid program,