TSA Beginner Approach

4.32 (30 reviews)
9 week beginner powerlifting program made by Bryce Lewis and The Strength Athlete
Program Description

The TSA Beginner Approach is a popular powerlifting program tailored for novice lifters by Bryce Lewis and the coaching team at The Strength Athlete (TSA).

It focuses on the primary powerlifting lifts: squat, bench press, and deadlift. The program runs for 9 weeks, with training 3 days per week. Each day is dedicated to a main lift, followed by accessory exercises to reinforce strength and form. The intensity and volume are kept lower than in advanced programs, emphasizing progressive overload to safely increase strength over time. The final week is a tapering week for recovery or max testing.

Program Overview
CoachThe Strength Athleteverified coach
LevelBeginner, Novice
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length9 weeks
Start the program
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Male 9 Week
Program Length
9 weeks
Days Per Week
4 days
Default Days
Mon, Tue, Thu, Fri
Variation Description
  • Most of the time, use this 9-week approach and you'll keep making progress.
  • 3 Rep Max test in week 9.
Week 1 · Intro/Acclimation
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)2
1
69%
3
7
64%
Bench Press (Barbell)2
1
74%
3
7
65%
Bench Press (Dumbbell)3
12
@6-7
Bent Over Row (Dumbbell)3
12
@6-8
Decline Crunch (Weighted)3
15
@6-8
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)3
4
65%*
Bench Press (Barbell)1
4
75%
2
8
65%
Hip Thrust (Barbell)3
10
@6-7.5
Tricep Pushdown (Cable)3
12
@6-8
Bicep Curl (Dumbbell)3
12
@6-8
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
74%
Lat Pulldown3
15
@6-7.5
Single Arm Shoulder Press3
12
@6-7.5
Single Arm Overhead Tricep Extension3
15
@6-7.5
Bicep Curl (EZ Bar)3
15
@6-7.5
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
4
80%
2
4
75%
Bench Press (Paused)3
4
67%*
Leg Press3
10
@6-7.5
Leg Extension3
15
@6-7.5
* 1RM of Bench Press (Barbell)
Week 2 · Progress 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)2
1
73%
4
7
68%
Bench Press (Barbell)2
1
78%
4
7
69%
Bench Press (Dumbbell)4
11
@7-8.5
Bent Over Row (Dumbbell)3
11
@8-9
Decline Crunch (Weighted)3
14
@8-9
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)4
4
67.5%*
Bench Press (Barbell)1
4
78%
3
8
68%
Hip Thrust (Barbell)3
10
@8-9
Tricep Pushdown (Cable)3
11
@8-9
Bicep Curl (Dumbbell)3
11
@8-9
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)4
5
77%
Lat Pulldown3
14
@6.5-8.5
Single Arm Shoulder Press3
12
@6.5-8.5
Single Arm Overhead Tricep Extension3
14
@6.5-8.5
Bicep Curl (EZ Bar)3
14
@6.5-8.5
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
4
82.5%
2
4
78%
Bench Press (Paused)4
4+
70%*
Leg Press3
10
@6.5-8
Leg Extension3
14
@8-9
* 1RM of Bench Press (Barbell)
Week 3 · Progress 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)2
1
76%
4
7
71%
Bench Press (Barbell)2
1
81%
4
7
72%
Bench Press (Dumbbell)4
10
@8-9
Bent Over Row (Dumbbell)3
10
@8-9
Decline Crunch (Weighted)3
13
@8-9
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)4
4
70%*
Bench Press (Barbell)1
4
80%
3
8
70%
Hip Thrust (Barbell)3
9
@8-9
Tricep Pushdown (Cable)3
10
@8-9
Bicep Curl (Dumbbell)3
10
@8-9
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)4
5
79%
Lat Pulldown3
13
@8-9
Single Arm Shoulder Press3
11
@8-9
Single Arm Overhead Tricep Extension3
13
@8-9
Bicep Curl (EZ Bar)3
13
@8-9
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
3
85%
3
3
81%
Bench Press (Paused)4
4+
72%*
Leg Press3
9
@6.5-8
Leg Extension3
13
@8-9
* 1RM of Bench Press (Barbell)
Week 4 · Progress 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)2
1
79%
4
6-7
74%
Bench Press (Barbell)2
1
83%
4
6-7
75%
Bench Press (Dumbbell)4
9
@8-9
Bent Over Row (Dumbbell)3
9
@8-9
Decline Crunch (Weighted)3
12
@8-9
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)4
4
72.5%*
Bench Press (Barbell)1
4
82%
3
8
72%
Hip Thrust (Barbell)3
8
@8-9
Tricep Pushdown (Cable)3
9
@8-9
Bicep Curl (Dumbbell)3
9
@8-9
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)4
4-5
81%
Lat Pulldown3
12
@8-9
Single Arm Shoulder Press3
10
@8-9
Single Arm Overhead Tricep Extension3
12
@8-9
Bicep Curl (EZ Bar)3
12
@8-9
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
2
87.5%
4
2
84%
Bench Press (Paused)4
4+
76%*
Leg Press3
8
@6.5-8
Leg Extension3
12
@8-9
* 1RM of Bench Press (Barbell)
Week 5 · Deload
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1
82%
3
5
70%
Bench Press (Barbell)2
1
85%
4
5
70%
Bench Press (Dumbbell)2
12
@7
Bent Over Row (Dumbbell)2
12
@7
Decline Crunch (Weighted)2
15
@7
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)3
3
71%*
Bench Press (Barbell)1
3
77%
2
6
71%
Hip Thrust (Barbell)2
10
@7
Tricep Pushdown (Cable)2
12
@7
Bicep Curl (Dumbbell)2
12
@7
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
78%
Lat Pulldown2
15
@7
Single Arm Shoulder Press2
12
@7
Single Arm Overhead Tricep Extension2
15
@7
Bicep Curl (EZ Bar)2
15
@7
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
3
82.5%
2
3
78%
Bench Press (Paused)4
3
70%*
Leg Press2
10
@7
Leg Extension2
15
@7
* 1RM of Bench Press (Barbell)
Week 6 · Intensify 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1
85%
4
5
74%
Bench Press (Barbell)2
1
87%
5
5
74%
Bench Press (Dumbbell)3
11
@7-8.5
Bent Over Row (Dumbbell)3
11
@7-8.5
Decline Crunch (Weighted)3
15
@7-8.5
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)3
3
73%*
Bench Press (Barbell)1
3
80%
3
6
74%
Hip Thrust (Barbell)3
10
@7-8.5
Tricep Pushdown (Cable)3
11
@7-8.5
Bicep Curl (Dumbbell)3
11
@7-8.5
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)4
3
82%
Lat Pulldown3
14
@7-8.5
Single Arm Shoulder Press3
12
@7-8.5
Single Arm Overhead Tricep Extension3
14
@7-8.5
Bicep Curl (EZ Bar)3
14
@7-8.5
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
3
86%
3
3
82%
Bench Press (Paused)5
3+
73%*
Leg Press3
10
@7-8.5
Leg Extension3
14
@7-8.5
* 1RM of Bench Press (Barbell)
Week 7 · Intensify 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1
88%
4
5
77%
Bench Press (Barbell)2
1
89%
5
5
77%
Bench Press (Dumbbell)3
10
@8-9
Bent Over Row (Dumbbell)3
10
@8-9
Decline Crunch (Weighted)3
15
@8-9
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)3
3
75%*
Bench Press (Barbell)1
3
82%
3
6
76%
Hip Thrust (Barbell)3
9
@8-9
Tricep Pushdown (Cable)3
10
@8-9
Bicep Curl (Dumbbell)3
10
@8-9
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
3
85%
Lat Pulldown3
13
@8-9
Single Arm Shoulder Press3
11
@8-9
Single Arm Overhead Tricep Extension3
13
@8-9
Bicep Curl (EZ Bar)3
13
@8-9
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
2
87.5%
4
2
84%
Bench Press (Paused)5
3
75%*
Leg Press3
9
@8-9
Leg Extension3
13
@8-9
* 1RM of Bench Press (Barbell)
Week 8 · Intensify 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1
91%
4
5
80%
Bench Press (Barbell)2
1
91%
5
5
80%
Bench Press (Dumbbell)3
9
@8-9
Bent Over Row (Dumbbell)3
9
@8-9
Decline Crunch (Weighted)3
15
@8-9
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)4
2
78%*
Bench Press (Barbell)1
3
84%
3
6
78%
Hip Thrust (Barbell)3
8
@8-9
Tricep Pushdown (Cable)3
9
@8-9
Bicep Curl (Dumbbell)3
9
@8-9
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)4
2
87%
Lat Pulldown3
12
@8-9
Single Arm Shoulder Press3
10
@8-9
Single Arm Overhead Tricep Extension3
12
@8-9
Bicep Curl (EZ Bar)3
12
@8-9
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
1
91%
3
2
86%
Bench Press (Paused)5
3+
77%*
Leg Press3
8
@8-9
Leg Extension3
12
@8-9
* 1RM of Bench Press (Barbell)
Week 9 · Test
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1
82%
3
4
78%
Bench Press (Barbell)2
1
84%
4
4
78%
--
--
--
Day 2
ExerciseSetsRepsIntensity
Deadlift (Paused)4
1
80%*
Bench Press (Barbell)1
3
@10
--
--
--
--
* 1RM of Deadlift (Barbell)
Day 3
ExerciseSetsRepsRPE
Squat (Barbell)1
3
@10
--
--
--
--
Day 4
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
3
@10
Bench Press (Paused)5
1
77%*
--
--
--
* 1RM of Bench Press (Barbell)
What People Are Saying
4.3/5
Daniel B.Man, 25
4 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Decent program. Dont overshoot your 1RM or you will suffer.
2 days ago
trey D.Man, 21
6 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program I only had to change a little deadlift volume because I do well with low volume.
8 days ago
Maxim E.Man, 15
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Recommended
8 days ago
KaeWoman, 30
4 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
This was a really good starter program. I’m significantly stronger than I was before and my body shape has started changing.
19 days ago
DallasMan, 26
9 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love the variety of the workouts as it doesn’t get boring to me. After 2 cycles I’ve added 100# to squat, 55# to bench, and 90# to deadlift while losing 8 pounds of fat
a month ago
Anit S.Man, 25
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
its awesome i have gain muscle 3 kg anf increase the weight
a month ago
Zorana G.Woman, 25
2 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I had already written a detailed review on this program but it disappeared. I loved it and I think it's the very best for novice lifters.
a month ago
Jevin T.Man, 21
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Good
a month ago
Natalia U.Woman, 30
9 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like it so far. It’s been a nice beginner journey.
2 months ago
Amen Z.Man, 17
8 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Good programme
2 months ago

This is a 9-week training approach for beginner athletes designed to overcome many shortcomings of common programs that beginner powerlifters run. It’s the starting program we wish we had before powerlifting, designed to bridge into either repeat of the same approach as long as you keep making progress, or into more advanced training approaches as seamlessly as possible.

Toward the end, athletes handle heavier and heavier loads as they work toward new 3-rep maxes before rinsing and repeating. Most athletes should find this is a balanced amount of training volume, training stress, and loading to see great progress.

We think you’ll really like it. For squat, we’ve included two training days of squatting so that athletes have enough frequency to practice the movement and build training volume to progress, but not so much that this program classifies as an intermediate or advanced approach. We’ve included light to moderate single repetitions from the very start to give athletes exposure to walking out and executing single reps. In later weeks, there may be some post-activation potentiation (PAP) from performing heavier single repetitions as well.

We utilize multiple rep ranges to ensure maximum strength and hypertrophy. We’ve also included plenty of lower body training volume to allow for leg size increases, as well as strength. For bench press, we include three movements per week because bench press especially can tolerate (and often need) more training volume and practice.

To this end, we give new athletes a chance to practice pausing the bench on Day 4, practice with heavier loading as the program progresses, and plenty of training volume per week. In addition, we include lots of upper body training volume to grow.

For deadlift, we work on technique with the inclusion of paused work for much of the training approach. Training volume is lower here than squat or bench press by design, and the approach balances fatigue while allowing athletes to crush progress and set new PRs.Over the whole approach, we use autoregulation to make sure athletes can change loads were needed to keep the program at the appropriate difficulty level.

Beginner athletes especially progress at different rates, and we decided to give both percentage and RPE for athletes to choose from. We’ve made this program with a four-week addition that you can use to run this program directly into a competition! The peak is also designed for first competitions, and we can’t wait to see what you accomplish.