Bryce Lewis Program: Greatest Hits
by Bryce Lewis
1,071 athletes joined
9 week intermediate powerlifting program based on all of Bryce's latest learnings
4.25
(50 ratings)
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
1
Squat (Barbell)
3
7 reps
2
Bench Press (Paused)
1
3
1 reps
9 reps
3
Seated Row (Cable)
2
10-12 reps
4
Pull Through (Cable)
2
12-15 reps
5
Hammer Curl
2
10-12 reps
6
Plank
1
30 secs
Day 1
1
Squat (Barbell)
5
7 reps
2
Bench Press (Paused)
1
4
1 reps
8 reps
3
Seated Row (Cable)
3
10-12 reps
4
Pull Through (Cable)
3
12-15 reps
5
Hammer Curl
3
10-12 reps
6
Plank
1
40 secs
Day 1
1
Squat (Barbell)
5
6 reps
2
Bench Press (Paused)
1
4
1 reps
7 reps
3
Seated Row (Cable)
3
10-12 reps
4
Pull Through (Cable)
3
12-15 reps
5
Hammer Curl
3
10-12 reps
6
Plank
1
50 secs
Day 1
1
Squat (Barbell)
5
5 reps
2
Bench Press (Paused)
1
4
1 reps
6 reps
3
Seated Row (Cable)
3
10-12 reps
4
Pull Through (Cable)
3
12-15 reps
5
Hammer Curl
3
10-12 reps
6
Plank
1
60 secs
Day 1
1
Squat (Barbell)
1
2
1 reps
4 reps
2
Bench Press (Paused)
1
2
1 reps
6 reps
3
Seated Row (Cable)
3
8-10 reps
4
Pull Through (Cable)
2
10-12 reps
5
Hammer Curl
2
8-10 reps
6
Plank
1
40 secs
Day 1
1
Squat (Barbell)
1
5
1 reps
6 reps
2
Bench Press (Paused)
1
5
1 reps
6 reps
3
Seated Row (Cable)
3
8-10 reps
4
Pull Through (Cable)
3
10-12 reps
5
Hammer Curl
3
8-10 reps
6
Plank
1
50 secs
Day 1
1
Squat (Barbell)
1
5
1 reps
6 reps
2
Bench Press (Paused)
1
5
1 reps
5 reps
3
Seated Row (Cable)
3
8-10 reps
4
Pull Through (Cable)
3
10-12 reps
5
Hammer Curl
3
8-10 reps
6
Plank
1
60 secs
Day 1
1
Squat (Barbell)
1
5
1 reps
5 reps
2
Bench Press (Paused)
1
5
1 reps
4 reps
3
Seated Row (Cable)
3
8-10 reps
4
Pull Through (Cable)
3
10-12 reps
5
Hammer Curl
3
8-10 reps
6
Plank
1
60 secs
Day 1
1
Squat (Barbell)
1
2
1 reps
3 reps
2
Bench Press (Paused)
1
3
1 reps
3 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
3
4 reps
2
Rack Pull (Barbell)
1
1
8 reps
8 reps
3
Bench Press (Paused)
1
3
5 reps
5 reps
4
Leg Extension
2
10-12 reps
5
Tricep Pushdown (Cable)
2
12-15 reps
6
Cable Crunch
2
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 reps
2
Rack Pull (Barbell)
2
1
7 reps
7 reps
3
Bench Press (Paused)
1
4
4 reps
4 reps
4
Leg Extension
3
10-12 reps
5
Tricep Pushdown (Cable)
3
12-15 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 reps
2
Rack Pull (Barbell)
2
1
6 reps
6 reps
3
Bench Press (Paused)
1
4
4 reps
4 reps
4
Leg Extension
3
10-12 reps
5
Tricep Pushdown (Cable)
3
12-15 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 reps
2
Rack Pull (Barbell)
2
1
5 reps
5 reps
3
Bench Press (Paused)
1
4
3 reps
3 reps
4
Leg Extension
3
10-12 reps
5
Tricep Pushdown (Cable)
3
12-15 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 reps
2
Rack Pull (Barbell)
1
1
4 reps
4 reps
3
Bench Press (Paused)
1
4
2 reps
2 reps
4
Leg Extension
2
8-10 reps
5
Tricep Pushdown (Cable)
2
10-12 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
4
4 reps
2
Rack Pull (Barbell)
1
1
7 reps
7 reps
3
Bench Press (Paused)
1
4
3 reps
3 reps
4
Leg Extension
2
8-10 reps
5
Tricep Pushdown (Cable)
2
10-12 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 reps
2
Rack Pull (Barbell)
1
1
6 reps
6 reps
3
Bench Press (Paused)
1
4
2 reps
2 reps
4
Leg Extension
2
8-10 reps
5
Tricep Pushdown (Cable)
2
10-12 reps
6
Cable Crunch
3
10-12 reps
Day 2
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 reps
2
Bench Press (Paused)
1
4
1 reps
2 reps
3
Leg Extension
2
8-10 reps
4
Tricep Pushdown (Cable)
2
10-12 reps
5
Cable Crunch
3
10-12 reps
Day 2
1
Deadlift (Barbell)
3
2 reps
2
Bench Press (Paused)
3
2 reps
3
Leg Press
2
8 reps
4
Tricep Pushdown (Cable)
2
8-10 reps
5
Ab Movement Of Choice
2
8-10 reps
Day 3
1
Squat (Barbell)
1
2
4 reps
4 reps
2
Chest Press (Machine)
2
10 reps
3
Lateral Raise (Dumbbell)
2
12-15 reps
4
Autonomy Exercise 1
2
8-12 reps
5
Autonomy Exercise 2
2
8-12 reps
6
Hanging Leg Raise
2
1+ reps
Day 3
1
Squat (Barbell)
1
3
3 reps
3 reps
2
Chest Press (Machine)
3
9 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Autonomy Exercise 1
3
8-12 reps
5
Autonomy Exercise 2
3
8-12 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
1
4
3 reps
3 reps
2
Chest Press (Machine)
3
8 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Autonomy Exercise 1
3
8-12 reps
5
Autonomy Exercise 2
3
8-12 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
1
4
2 reps
2 reps
2
Chest Press (Machine)
3
7 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Autonomy Exercise 1
3
8-12 reps
5
Autonomy Exercise 2
3
8-12 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
1
2
2 reps
2 reps
2
Chest Press (Machine)
2
6 reps
3
Lateral Raise (Dumbbell)
2
10-12 reps
4
Autonomy Exercise 1
2
8-10 reps
5
Autonomy Exercise 2
2
8-10 reps
6
Hanging Leg Raise
2
1+ reps
Day 3
1
Squat (Barbell)
1
2
4 reps
4 reps
2
Chest Press (Machine)
3
8 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Autonomy Exercise 1
3
8-10 reps
5
Autonomy Exercise 2
3
8-10 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
1
3
3 reps
3 reps
2
Chest Press (Machine)
3
7 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Autonomy Exercise 1
3
8-10 reps
5
Autonomy Exercise 2
3
8-10 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
1
3
2 reps
2 reps
2
Chest Press (Machine)
3
6 reps
3
Lateral Raise (Dumbbell)
3
10-12 reps
4
Autonomy Exercise 1
3
8-10 reps
5
Autonomy Exercise 2
3
8-10 reps
6
Hanging Leg Raise
3
1+ reps
Day 3
1
Squat (Barbell)
3
1 reps
2
Bench Press (Paused)
3
1 reps
3
Chest Press (Machine)
2
8-10 reps
Day 4
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
2
Bench Press (Paused)
3
5 reps
3
Leg Press
2
10-12 reps
4
Lat Pulldown
2
10-12 reps
5
Shoulder Press (Machine)
2
8-10 reps
Day 4
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
4 reps
2
Bench Press (Paused)
5
5 reps
3
Leg Press
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Shoulder Press (Machine)
3
8-10 reps
Day 4
1
Deadlift (Barbell)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
2
Bench Press (Paused)
5
5 reps
3
Leg Press
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Shoulder Press (Machine)
3
8-10 reps
Day 4
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
2 reps
2
Bench Press (Paused)
5
3 reps
3
Leg Press
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Shoulder Press (Machine)
3
8-10 reps
Day 4
1
Deadlift (Barbell)
1
2
1 reps
4 reps
2
Bench Press (Paused)
4
2 reps
3
Leg Press
2
8-10 reps
4
Lat Pulldown
2
8-10 reps
5
Shoulder Press (Machine)
2
6-8 reps
Day 4
1
Deadlift (Barbell)
1
1
1
2
2 reps
2 reps
2 reps
4 reps
2
Bench Press (Paused)
5
4 reps
3
Leg Press
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Shoulder Press (Machine)
3
6-8 reps
Day 4
1
Deadlift (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
3 reps
2
Bench Press (Paused)
5
3 reps
3
Leg Press
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Shoulder Press (Machine)
3
6-8 reps
Day 4
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
2
Bench Press (Paused)
5
2 reps
3
Leg Press
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Shoulder Press (Machine)
3
6-8 reps
Day 4
1
Bench Press (Paused)
2
1 reps
2
Lat Pulldown
1
6-10 reps
3
Leg Press
1
6-10 reps
Day 5
1
Squat (Barbell)
1
2
6 reps
6 reps
2
Pullover (Cable)
2
10-12 reps
3
Dip (Weighted)
2
1+ reps
4
Leg Curl
2
10 reps
5
Cable Axe Chop
2
10 reps
Day 5
1
Squat (Barbell)
1
3
5 reps
5 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
9 reps
5
Cable Axe Chop
3
9 reps
Day 5
1
Squat (Barbell)
1
3
4 reps
4 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
8 reps
5
Cable Axe Chop
3
8 reps
Day 5
1
Squat (Barbell)
1
3
3 reps
3 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
7 reps
5
Cable Axe Chop
3
7 reps
Day 5
1
Squat (Barbell)
1
3
2 reps
4 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
10 reps
5
Cable Axe Chop
3
10 reps
Day 5
1
Squat (Barbell)
1
4
2 reps
3 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
9 reps
5
Cable Axe Chop
3
9 reps
Day 5
1
Squat (Barbell)
1
4
1 reps
3 reps
2
Pullover (Cable)
3
10-12 reps
3
Dip (Weighted)
3
1+ reps
4
Leg Curl
3
8 reps
5
Cable Axe Chop
3
8 reps
Day 5
1
Squat (Barbell)
1
3
1 reps
2 reps
2
Pullover (Cable)
2
10-12 reps
Day 5
1
Squat (Barbell)
3
1 reps
2
Bench Press (Paused)
3
1 reps
3
Deadlift (Barbell)
3
1 reps
WHAT PEOPLE ARE SAYING(50 ratings)
Only ratings with written feedback are displayed here.
4.25 / 5
Braulio P.Age 26, Man
4 days ago
Great program!
Craig B.Age 20, Man
9 days ago
I would I have noticed amazing results
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.