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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 <a target="_blank" rel="noopener noreferrer nofollow" href="http://thestrengthathlete.com">thestrengthathlete.com</a> for more free programs, store, and coaching services.

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.

TSA 9 Week Intermediate Approach

Default

Intro/Acclimation

Week 1

Progress 1

Week 2

Progress 2

Week 3

Progress 3

Week 4

Deload

Week 5

Intensify/Peak 1

Week 6

Intensify/Peak 2

Week 7

Intensify/Peak 3

Week 8

Test/Compete

Week 9

Squat (Barbell)

Bench Press (Barbell)

Bench Press (Close Grip)

Chest Supported Row (Dumbbell)

Band Pull-Aparts

Deadlift (Barbell)

Pendlay Row

Back Extension

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Leg Press

Feet-up Bench Press

Deadlift (Paused)

Bent Over Row (Barbell)

Lat Pulldown

Rest

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