TSA 9 Week Intermediate Approach
Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.
Promoting drug-free raw powerlifting as a means of physical and emotional self-improvement
Overview
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.
Created by Bryce Lewis and the team at The Strength Athlete (TSA), this is a popular 9-week training approach designed for intermediate lifters to peak effectively into a mock meet or actual competition. If used for the off-season, this program can be chained together and re-run multiple times.
The first four weeks represent higher overall work and lower overall loading, designed to build training adaptions and muscle hypertrophy. We’ll deload on Week 5, shedding some fatigue and preparing for the next phase. Finally, we’ll peak with exposure to heavier loads, bringing out your best.
This program is designed for athletes with around 2 years of experience in powerlifting. If you have less than 6 month's experience, we suggest the TSA Beginner Approach. If you have 1-2 years' experience, we suggest the TSA Intermediate Approach.
Ideally, you are eating in a small to moderate caloric surplus, sleeping 7-10 hours per night, and stressing as little (or as predictably) as possible on this program.
This program is a generalized approach, meaning we aren't targeting any individual athlete strength or weaknesses or problem solving strategies. If you like the program, consider working with a TSA coach to make sure training is continually tailored to you and your goals.
Check out thestrengthathlete.com for more free programs, store, and coaching services.
Who it's for
Reviews
I overshot my bench singles in the block so i expected nothing on that side :) In addition to that i was running this after a 10kg cut and still was able to hit PR and or bodyweight PRs. Entry 140kg 105kg 200kg End 150kg(close miss on 160kg) 107.5kg (long arms and weak man) 220kg
Solid programme. I managed to hit PRs in sumo DL (240kg, +10kgs) and bench (160kg, +5kgs). Squat didn't go as well, I did redo an old pr that I hadn't hit since the end of 2024. I think the back work allocated in this programme is top. For squats, lack of variation to address weaknesses was an issue. If I could do again, I would change the second squat sessions to a pause squat.
Best program and app Iv ever used
Ran this back to back 3x, Not enough volume on accessories to run this repeatedly, first cycle was good though.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | 80% |
| 3 | 8 reps | 69% | ||
| 2 | Bench Press (Barbell) | 3 | 8 reps | 69% |
| 3 | Bench Press (Close Grip) | 3 | 6 reps | @7 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 10–12 reps | @7 |
| 5 | Band Pull-Aparts | 3 | 30 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | 74% |
| 2 | Bench Press (Barbell) | 5 | 4 reps | 72% |
| 3 | Pendlay Row | 3 | 5–7 reps | @7.5 |
| 4 | Back Extension | 3 | 10–12 reps | @7.5 |
| 5 | Pull-Up (Weighted) | 1 | 30 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 4 reps | 73% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 3 | Leg Press | 3 | 8–10 reps | @7.5 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @7 |
| 3 | 5 reps | 77% | ||
| 2 | Feet-up Bench Press | 3 | 6 reps | @7 |
| 3 | Deadlift (Paused) | 4 | 4 reps | 67%* |
| 4 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Lat Pulldown | 3 | 10–12 reps | @8.5 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Promoting drug-free raw powerlifting as a means of physical and emotional self-improvement
How TSA 9 Week Intermediate Approach works
TSA 9 Week Intermediate Approach is a standard-length, 9-week, 4-day-per-week strength program written for intermediate lifters. Each session takes around 90 minutes to complete. It was created by The Strength Athlete and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 9-week block with the same training-day structure throughout. It's built around a garage gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
TSA 9 Week Intermediate Approach is best suited to lifters who already have 6–18 months of consistent training and know their working weights for the main lifts. Over 6,333 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, TSA 9 Week Intermediate Approach is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
TSA 9 Week Intermediate Approach is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
TSA 9 Week Intermediate Approach is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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