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Bryce Lewis Program: Greatest Hits
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9 week intermediate powerlifting program based on all of Bryce's latest learnings
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Program Description

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach. The program is structured with 4 weeks of basebuilding phase, followed by a peaking phase for PRs.

The Bryce Lewis Program is 5 days per week (vs. 4 days per week in TSA Intermediate Approach). There are 4 program variations for high responders, low responders, conventional and sumo deadlifters.

Read more about the program below.

Program Overview
Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Variation 3
Variation 4
High Volume, Conventional Deadlifter
Program Length
9 weeks
Days Per Week
5 days
Recommended Days
Mon, Tue, Thu, Fri, Sat
Variation Description
  • This variation is for conventional stance deadlifters.
  • Higher relative training volume for those who are low responders.
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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 Reps
67.5%
2
Bench Press (Paused)
1
3
1 Reps
9 Reps
RPE 6
65%
3
Seated Row (Cable)
2
10-12 Reps
RPE 6-7
4
Pull Through (Cable)
2
12-15 Reps
RPE 6-7
5
Hammer Curl
2
10-12 Reps
RPE 6-8
6
Plank
1
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 Reps
71%
2
Bench Press (Paused)
1
4
1 Reps
8 Reps
RPE 6.5
70%
3
Seated Row (Cable)
3
10-12 Reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 Reps
RPE 7-8
5
Hammer Curl
3
10-12 Reps
RPE 7-9
6
Plank
1
40 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 Reps
75%
2
Bench Press (Paused)
1
4
1 Reps
7 Reps
RPE 7
72%
3
Seated Row (Cable)
3
10-12 Reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 Reps
RPE 7-8
5
Hammer Curl
3
10-12 Reps
RPE 7-9
6
Plank
1
50 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 Reps
75%
2
Bench Press (Paused)
1
4
1 Reps
6 Reps
RPE 7.5
76%
3
Seated Row (Cable)
3
10-12 Reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 Reps
RPE 7-8
5
Hammer Curl
3
10-12 Reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 Reps
4 Reps
RPE 5
73%
2
Bench Press (Paused)
1
2
1 Reps
6 Reps
RPE 6
76%
3
Seated Row (Cable)
3
8-10 Reps
RPE 6-7
4
Pull Through (Cable)
2
10-12 Reps
RPE 6-8
5
Hammer Curl
2
8-10 Reps
RPE 6-7
6
Plank
1
40 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 Reps
6 Reps
RPE 6
74%
2
Bench Press (Paused)
1
5
1 Reps
6 Reps
RPE 7.5
75%
3
Seated Row (Cable)
3
8-10 Reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 Reps
RPE 7-8
5
Hammer Curl
3
8-10 Reps
RPE 7-9
6
Plank
1
50 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 Reps
6 Reps
RPE 6.5
77%
2
Bench Press (Paused)
1
5
1 Reps
5 Reps
RPE 8
78%
3
Seated Row (Cable)
3
8-10 Reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 Reps
RPE 7-8
5
Hammer Curl
3
8-10 Reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 Reps
5 Reps
RPE 7
80%
2
Bench Press (Paused)
1
5
1 Reps
4 Reps
RPE 8.5
81%
3
Seated Row (Cable)
3
8-10 Reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 Reps
RPE 7-8
5
Hammer Curl
3
8-10 Reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 Reps
3 Reps
78%
2
Bench Press (Paused)
1
3
1 Reps
3 Reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
3
4 Reps
62.5%*
2
Rack Pull (Barbell)
1
1
8 Reps
8 Reps
RPE 6
3
Bench Press (Paused)
1
3
5 Reps
5 Reps
RPE 6.5
4
Leg Extension
2
10-12 Reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
12-15 Reps
RPE 6-8
6
Cable Crunch
2
10-12 Reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 Reps
65%*
2
Rack Pull (Barbell)
2
1
7 Reps
7 Reps
RPE 7.5
3
Bench Press (Paused)
1
4
4 Reps
4 Reps
RPE 7
4
Leg Extension
3
10-12 Reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 Reps
RPE 7-9
6
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 Reps
67%*
2
Rack Pull (Barbell)
2
1
6 Reps
6 Reps
RPE 8
3
Bench Press (Paused)
1
4
4 Reps
4 Reps
RPE 7.5
4
Leg Extension
3
10-12 Reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 Reps
RPE 7-9
6
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 Reps
70%*
2
Rack Pull (Barbell)
2
1
5 Reps
5 Reps
RPE 8
3
Bench Press (Paused)
1
4
3 Reps
3 Reps
RPE 7.5
4
Leg Extension
3
10-12 Reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 Reps
RPE 7-9
6
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 Reps
65%*
2
Rack Pull (Barbell)
1
1
4 Reps
4 Reps
RPE 6
3
Bench Press (Paused)
1
4
2 Reps
2 Reps
RPE 6.5
4
Leg Extension
2
8-10 Reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
10-12 Reps
RPE 6-7
6
Cable Crunch
3
10-12 Reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
4 Reps
67%*
2
Rack Pull (Barbell)
1
1
7 Reps
7 Reps
RPE 7
3
Bench Press (Paused)
1
4
3 Reps
3 Reps
RPE 7.5
4
Leg Extension
2
8-10 Reps
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12 Reps
RPE 7-9
6
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 Reps
70%*
2
Rack Pull (Barbell)
1
1
6 Reps
6 Reps
RPE 7
3
Bench Press (Paused)
1
4
2 Reps
2 Reps
RPE 7.5
4
Leg Extension
2
8-10 Reps
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12 Reps
RPE 7-9
6
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 Reps
73%*
2
Bench Press (Paused)
1
4
1 Reps
2 Reps
RPE 7.5
3
Leg Extension
2
8-10 Reps
RPE 6-8
4
Tricep Pushdown (Cable)
2
10-12 Reps
RPE 7-9
5
Cable Crunch
3
10-12 Reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 Reps
RPE 5-6
2
Bench Press (Paused)
3
2 Reps
RPE 5-6
3
Leg Press
2
8 Reps
RPE 5-6
4
Tricep Pushdown (Cable)
2
8-10 Reps
RPE 6-7
5
Ab Movement Of Choice
2
8-10 Reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 Reps
4 Reps
RPE 5
2
Chest Press (Machine)
2
10 Reps
RPE 6-7
3
Lateral Raise (Dumbbell)
2
12-15 Reps
RPE 7-8
4
Autonomy Exercise 1
2
8-12 Reps
RPE 6-7
5
Autonomy Exercise 2
2
8-12 Reps
RPE 6-7
6
Hanging Leg Raise
2
1+ Reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 Reps
3 Reps
RPE 5.5
2
Chest Press (Machine)
3
9 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 Reps
3 Reps
RPE 5.5-6
2
Chest Press (Machine)
3
8 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 Reps
2 Reps
RPE 5.5-6
2
Chest Press (Machine)
3
7 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 Reps
2 Reps
RPE 6
2
Chest Press (Machine)
2
6 Reps
RPE 6-7
3
Lateral Raise (Dumbbell)
2
10-12 Reps
RPE 6-8
4
Autonomy Exercise 1
2
8-10 Reps
RPE 6-7
5
Autonomy Exercise 2
2
8-10 Reps
RPE 6-7
6
Hanging Leg Raise
2
1+ Reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 Reps
4 Reps
RPE 5.5-6
2
Chest Press (Machine)
3
8 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 Reps
3 Reps
RPE 6
2
Chest Press (Machine)
3
7 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 Reps
2 Reps
RPE 6
2
Chest Press (Machine)
3
6 Reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 Reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 Reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 Reps
RPE 6-8
6
Hanging Leg Raise
3
1+ Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 Reps
RPE 5
2
Bench Press (Paused)
3
1 Reps
RPE 5
3
Chest Press (Machine)
2
8-10 Reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 Reps
6 Reps
6 Reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Paused)
3
5 Reps
76%
3
Leg Press
2
10-12 Reps
RPE 6-7
4
Lat Pulldown
2
10-12 Reps
RPE 6-7
5
Shoulder Press (Machine)
2
8-10 Reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 Reps
5 Reps
5 Reps
4 Reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Paused)
5
5 Reps
81%
3
Leg Press
3
10-12 Reps
RPE 7-8
4
Lat Pulldown
3
10-12 Reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 Reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 Reps
4 Reps
4 Reps
4 Reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Paused)
5
5 Reps
83%
3
Leg Press
3
10-12 Reps
RPE 7-8
4
Lat Pulldown
3
10-12 Reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 Reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 Reps
3 Reps
3 Reps
2 Reps
RPE 6-6.5
RPE 7-7.5
RPE 8-8.5
2
Bench Press (Paused)
5
3 Reps
85%
3
Leg Press
3
10-12 Reps
RPE 7-8
4
Lat Pulldown
3
10-12 Reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 Reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 Reps
4 Reps
RPE 6
75%
2
Bench Press (Paused)
4
2 Reps
87%
3
Leg Press
2
8-10 Reps
RPE 6-8
4
Lat Pulldown
2
8-10 Reps
RPE 6-8
5
Shoulder Press (Machine)
2
6-8 Reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2 Reps
2 Reps
2 Reps
4 Reps
RPE 5-5.5
RPE 6-6.5
RPE 7-7.5
80%
2
Bench Press (Paused)
5
4 Reps
82.5%
3
Leg Press
3
8-10 Reps
RPE 7-8
4
Lat Pulldown
3
8-10 Reps
RPE 7-9
5
Shoulder Press (Machine)
3
6-8 Reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1 Reps
1 Reps
1 Reps
3 Reps
RPE 6
RPE 7
RPE 8
82%
2
Bench Press (Paused)
5
3 Reps
86%
3
Leg Press
3
8-10 Reps
RPE 7-8
4
Lat Pulldown
3
8-10 Reps
RPE 7-9
5
Shoulder Press (Machine)
3
6-8 Reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 Reps
1 Reps
1 Reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Paused)
5
2 Reps
90%
3
Leg Press
3
8-10 Reps
RPE 6-7
4
Lat Pulldown
3
8-10 Reps
RPE 6-7
5
Shoulder Press (Machine)
3
6-8 Reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 Reps
RPE 4-5
2
Lat Pulldown
1
6-10 Reps
3
Leg Press
1
6-10 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 Reps
6 Reps
RPE 6.5
2
Pullover (Cable)
2
10-12 Reps
RPE 6-8
3
Dip (Weighted)
2
1+ Reps
RPE 7
4
Leg Curl
2
10 Reps
RPE 6-7
5
Cable Axe Chop
2
10 Reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 Reps
5 Reps
RPE 7
2
Pullover (Cable)
3
10-12 Reps
RPE 6-8
3
Dip (Weighted)
3
1+ Reps
RPE 6-8
4
Leg Curl
3
9 Reps
RPE 6-8
5
Cable Axe Chop
3
9 Reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 Reps
4 Reps
RPE 7.5
2
Pullover (Cable)
3
10-12 Reps
RPE 6-8
3
Dip (Weighted)
3
1+ Reps
RPE 6-8
4
Leg Curl
3
8 Reps
RPE 6-8
5
Cable Axe Chop
3
8 Reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 Reps
3 Reps
RPE 8
2
Pullover (Cable)
3
10-12 Reps
RPE 6-8
3
Dip (Weighted)
3
1+ Reps
RPE 6-8
4
Leg Curl
3
7 Reps
RPE 6-8
5
Cable Axe Chop
3
7 Reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 Reps
4 Reps
RPE 6
2
Pullover (Cable)
3
10-12 Reps
RPE 6-7
3
Dip (Weighted)
3
1+ Reps
RPE 6-7
4
Leg Curl
3
10 Reps
RPE 6-7
5
Cable Axe Chop
3
10 Reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 Reps
3 Reps
RPE 8
2
Pullover (Cable)
3
10-12 Reps
RPE 6-8
3
Dip (Weighted)
3
1+ Reps
RPE 6-8
4
Leg Curl
3
9 Reps
RPE 6-8
5
Cable Axe Chop
3
9 Reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 Reps
3 Reps
RPE 8-8.5
2
Pullover (Cable)
3
10-12 Reps
RPE 6-8
3
Dip (Weighted)
3
1+ Reps
RPE 6-8
4
Leg Curl
3
8 Reps
RPE 6-8
5
Cable Axe Chop
3
8 Reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 Reps
2 Reps
RPE 8.5-9
2
Pullover (Cable)
2
10-12 Reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 Reps
2
Bench Press (Paused)
3
1 Reps
3
Deadlift (Barbell)
3
1 Reps
What People Are Saying(135 ratings)
Only ratings with written feedback are displayed here.
4.24/ 5
Jonathan T.Man
7 days ago
5 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Super easy to follow and learn, perfectly programmed deload week, leaves room for alternative exercises and for the average intermediate lifter it makes a great meet prep.
B S.Age 24, Man
13 days ago
8 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Bench frequency really helped with fixing a bunch of technique deficiencies Pr’d all 3 lifts Only downside was squatting heavy on day 5 after deadlifting the previous day (low back was cooked) All in all, first time I’ve ran an actual peaking program and I have to say the results were amazing (in terms of strength gain)

Program Overview

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach.

Week 1-4: Basebuilding
Week 5: Deload
Week 6-8: Lead-in to Test
Week 9: Test Week

The first 4 weeks of the program is designed for base building for strength and hypertrophy. Week 5 is a deload, to lower fatigue. The next 3 weeks is the lead-in to test where you go through an intensification phase. Finally, you'll test new PRs in week 9.

This program can be chained together and re-run multiple times.

Program FAQ

How is this program different from the TSA 9 Week Approach?

The Bryce Lewis Program: Greatest Hits is:

  • 5 days per week (vs. 4 days per week in TSA), in order to better distribute incremental training volume across the week.

  • Program variations for high responders and low responders, with differently prescribed volumes.

  • Program variations for conventional pullers and sumo pullers, with differently prescribed accessory exercises.

  • Different % of 1RM and progression based on Bryce's latest learnings as of 2023 as an elite-level competitor and coach.

Who is Bryce Lewis?

Bryce Lewis is a 3x national champion powerlifter who competes in the IPF and USAPL. He is also the founder of famed The Strength Athlete (TSA) powerlifting coaching team that has coached many elite-level powerlifters.