205 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.
Thor Seier
Man, 313 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Bench press 3 times a week and you hit the hold body every training.
Khtab K.
Man, 217 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program
Man, 19
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program for beginner/ intermediate. Gained good strength and built muscle and lost some fat. Good frequency for less than 2 year experience powerlifters.
drew S.
Man, 179 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Bench 205-235 Squat 325-355 Deadlift 365-430 I loved only doing 4 days a week, gave me nice rest between hard workouts
Justin W.
Man, 173 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
My squat and deadlift have seen significant improvements, but my bench hasn't really gone up by much and isn't making as much progress as I would like, so I still do the larsan press and the close grip bench press shown on the program but I switched the main bit of the bench press to a different part from a different program other than that my squat is at peak strength and my deadlift is close to peak strength but my bench is nowhere near. My weight has been increasing through the program by 2 to 3kg, and I haven't seen any noticeable changes from the amount of body fat percentage I'm at. I like the paused deadlifts and rows implemented into the program. I feel like this is what has helped my deadlift the most, and with my squat, I switched leg press to sitting leg curl, which I feel like is a good choice. I went from struggling to do 4 reps with 95kg to making it look easier with 110kg compared to the first week. I also hit the fastest 120kg single I have ever done at around RPE 5 to 6. My goal program is to increase my all-time max squat bench and deadlift to: Deadlift 185kg to 200 to 220kg Bench 75kg to 90kg Squat from 150kg to 180kg Idk if these are realistic, so if they are, please lmk
Siddarth Garasangi
Man, 283 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good
Lucas N.
Man, 169 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Program blew up my squat from a 315-355 lbs at 132 lbs. deadlift benefited greatly, but bench stayed the same after the program.
Jun Y.
Man, 223 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Cancel set
Ronan P.
Man, 317 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Very good, strong programme. Good volume to build into final phase
Laszlo M.
Man, 389 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program was definitely not for me, sorta disliked it since week 1. Exercise selection did not really change, not a fan of band pull aparts, no focus on arms, shoulders, abs; paused deadlift tonnage very close to normal deadlifts and the sets and reps made little sense to me. Towards the end I just wanted the grind to end, I was bored and felt not ready to set new PRs, actually got weaker. The things I liked were the bench frequency and the focus on back exercises, but sadly by the time you get to them you are too fatigued.