197 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.
Ronan P.
Man, 317 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Very good, strong programme. Good volume to build into final phase
Laszlo M.
Man, 389 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program was definitely not for me, sorta disliked it since week 1. Exercise selection did not really change, not a fan of band pull aparts, no focus on arms, shoulders, abs; paused deadlift tonnage very close to normal deadlifts and the sets and reps made little sense to me. Towards the end I just wanted the grind to end, I was bored and felt not ready to set new PRs, actually got weaker. The things I liked were the bench frequency and the focus on back exercises, but sadly by the time you get to them you are too fatigued.
Sumit Munda
Man, 353 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
The program is good but it could have been better
Zaden C.
Man, 195 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
I like that it has simple accessories that don’t cause too much fatigue.
남제
Man, 377 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
PERFECT.
Dominion S.
Man, 156 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
The strength gain was impressive, Hit PRs on week 6 added 20kg on deadlifts (200-220) 20kg on Bench (80-100) and 10kg on squats (130-140). The Bench was pretty surprising cause I didn’t maximize it i was more of a Deadlift person. Now hoping to hit {S150kg, B110kg, D230kg} within the next 3 weeks
Pablo Cabrales
Man, 255 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Too much volume of the main compound lifts, not enough rest between them. Other than that, solid, hard program.
Alex Tarplee
Man, 363 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
First time following a program such as this. Enjoyable and strength improvement is noticeable. Feeling and looking better
Man, 28
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Almost halfway done, program is good despite a huge volume, you better focus well on rest and eating to keep up. So far gains are good but we’ll see the final results. You better love bench if you wanna start this program but it’s very good and well built overall
Hoàng Quốc
Man, 233 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Stick to the basic, great result