170 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.
Matthew L.
Man, 299 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Before program ------------------ BW: 172lb Squat: 360lb Bench: 260lb Deadlift: 405lb After Program ------------------ BW: 173.2lb(may be water weight?, started taking creatine) Squat: 370lb Bench: 275lb(maybe I could've done more?) Deadlift: 425lb Most important thing: This program did help me become more conscious of fatigue buildup and how it can impact performance. Still trying to learn/manage this. Things I changed were pullups twice a week(x1 weighted, x1 BW). Added calf raises at the end of day 1 and day 4, not needed but feels weird not to train them. I wish there would be some more accessories for legs. I personally feel like I need to hit legs a lot more to see any HUGE growth. If you're looking to maximize this program to its fullest it may be best to eat at a caloric surplus. I think the PDF states this. I recommend others to check this program out. đź‘Ť
Lawson S.
Man, 193 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
It take you to a good intensity but I always seem to have enough strength and energy to push past the suggested sets/reps
Tyler O.
Man, 289 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Bodyweight throughout the program: 175-180 at about 11-12% bf (according to an at-home weight scale) Before: S 295 B 250 (estimated) D 395 After: S 310 B 260 (with a pause that would pass a meet) D 410 (probably could’ve hit 415 but got overambitious trying to hit a 1000 total by attempting 430 first haha) Overall super happy with this program as it’s helped me break through plateaus (even at 210 bodyweight awhile back, I was never able to squat 300 nor was I able to deadlift 4 plates). Outside of this app I’ve done Brendan Tietz’s free power building program which was good until I plateaued, then I tried the Candito one on here but got nowhere with it, just recomped honestly but my PR’s didn’t get any better, but this one helped with both - recomping and hitting some nice PRs. If you’re an intermediate lifter on the cusp of advanced, but hitting plateaus, I highly recommend this program! I will probably run a powerbuild program (thinking the PWRBLD intermediate on the app) then re-run this one again. Only significant modification I did was sub incl press for OH press because I felt like my chest was getting enough work with the nearly 3 bench days. With that though, there was a point that it was too much for my shoulders because I always pushed the top set on bench higher than the RPE he recommended, but that’s on me! Definitely returning this one after some time off!
Jason F.
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great powerlifting focused routine. Volume is manageable, I am 46 and felt well recovered through the program. Progression is challenging but not overwhelming. I will keep this routine and alternate with different blocks in between.
James L.
Man, 293 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Program gave great strength gains to the big 3 lifts.
Fitnessanimal
Man, 579 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
It's an awesome program! The muscle gain were significantly more than expected. Starting second round of the program and ramping up the intensity now that I have one cycle done. Can't wait to see how much more muscle I put on!
Matthew B.
Man7 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
The program is great. I have made improvements on each lift while overcoming a full Achilles rupture less than a year ago. I only made slight modifications where my body was beat up which is mostly managing external life factors or lack of doing so. I think the program is great and straight forward. Trust it and you will be happy with your competition/testing day!
Hamish M.
Man, 349 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Consistent improvements for upper movements, lower not as much
That's Cool O.
Non-binary, 383 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Former 500lb+ raw IPF squatter here. Well structured and a good balance between fatigue, effort and volume. As a diehard westside follower, it got me doing more than I'd expected but at lower intensity. I find I'm able to sustain lifting every other day without gear. Only shame is not enough emphasis on variations plus bands on the accessory lifts. Nonetheless I swapped the squat for SSB box squats and alternated the deadlift between sumo and conventional.
Man, 43
9 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Age 43 Bw 207->210lbs Squat 405->434 Bench 275(touch&go)->270 w/pause Deadlift 545->561 Ran this before my first USAPL comp. Hit the deadlift pr in the 8th week of the program, and then just barely missed 583 in comp for not fully locking out. Trained bench with significant pause and missed 280 in comp but could have got it with less of a pause at the bottom. Squats felt great and really happy with the 30lb pr. I expect I will be able to hit 585 deadlift solid in a few months.