149 reviews for TSA 9 Week Intermediate Approach

4 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

I've done several powerlifting programs on this app, and when I read over this one, I thought it was crazy. 3 days a week of benching?! I've been frustrated with my progress on bench press lately, so thought I'd give it a try. I'm surprised every week at how much I can lift for reps. Even more surprised that I don't get very sore. I'm certain my PR will go up at the end of the program. (My last PR was 170 lbs, and my future goal is 185lbs.)

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Thanks bootcamp

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Made Great Progress on my SBD with this program. Wenn from 165/100/ 200 to 175/115/205.

8 weeks complete

3 years of prior experience

More than expected strength gains

As expected muscle gains

Let me just say that I have hit a plateau on bench for months and struggled on 205lbs. I chose this program cause I saw Bryce Lewis and thought I’ll give it a try. Keep in mind that I do construction so I stopped squatting cause my lower back. At first I thought maybe I’ll get 5 or 10lbs. But then in 6 weeks in my friend challenged me to do 215 and I was tired at the time but I said ok. I almost locked it out. Then at week 8 I hit 225 on decline for 2 heavy singles. Now I’m preparing for 225 on the real bench for 3 more weeks. I loved this program. Give it a try

5 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Great power lifting program with plenty of work for the majority of pressing and pulling muscle groups. If you're into power building you can do like I did and add an extra accessory movement for each muscle that isn't targeted ie Lateral raises , Leg curls , leg extensions, curls. Great strength gains in pressing movements on this program. Will definitely hit some prs

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

225 on bench to 245 good program

8 weeks complete

2 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Before reaching conclusion hear my story In December 10 2023 in aalo (arunachal pradesh india) I had my state level competition(WPC) where I have sbd 200(10+kg pr) B 105 (10-kg) no lift in 107.5 d 205(2.5kg pr) In 67.5kg category after winning my competition(510 total in1st) I haven't train nor I did go to the gym after for almost 2 months and started going to gym from Feb 5 or 4 2024 but than also I haven't really started training for powerlifting just doing other exercises for fat loss my target was 60kg bw ,Feb and March month just went by me doing experimenting(find me a diet that suit for me and haven't train heavy just doing hypertrophy) for weight loss and fat loss than April came all was going good I had lose some fat and weight I was around 66.3kg and then the news came that election was coming in April 19 so i had to leave the city for my village (koloriang kurung kumey district arunachal pradesh)and then my weightloss fatloss journey have to be stop in middle of April month then came MAY month where my semester exam was starting from may 6 to may 24 .So these are reason I haven't been able to train properly I started these program in the ending week of May exact date is may 28 or 29 and did my PR or PB test yesterday ( Thursday aug 1 2024 ) My current lift are S-205 5kg pr(200 last in Dec 2023) B-115kg ( I did 116 kg in November 2023) D- 180kg (my whole body started to sore I attempted 200 but fail, i did 205 in dec 2023) My conclusion if your situation is like mine gaping of 6 to 7 months gap and suddenly you are starting powerlifting like me I would recommend beginners training program then start this. I'm still thinking if I had a good yesterday my sbd will 215 120 and 220 because peak week 8 did really go well I did singles of S 190 kg in week 8 and felt I could 3 more reps, in B 110 kg week 8 felt 2 more reps and i did D 190 kg feeling 4 more reps were in my tank and based on these my sbd should be around 215 120 220. Mistake I did ,gaping of 7 months , I should have started beginners program then come to this program it would be much helpful as my CNS will be activated properly in advance for these type of program, These last 7 months of gaping took the toll on my body I haven't done any heavy nor lightweight SBD session in one Day in the last 7 months so when tried to do SBD in one whole 1 day and in a competition standard my body couldn't keep up with me, the fatigue from my squat session did hold me back in my deadlift session As for my bench I truly BELIEVED I could lift 120 if my elbows aren't suffering from elbow pain the way 115kg move 117.5kg can be achieved yesterday but I didn't attempt it and loaded 120 kg. tips if you are feeling good and strong in peak week 8 attempt PR/PB in that week and in separate days(I will do these when I will re run this program) skipping week 9 can help you in achieving new PR.. overall it was good program after gaping of 7 months and lifting around the same weight as I did last year in Nov and Dec 2023 and even got new PR in squat atleast i BELIEVED these program would have given me much more different and good result if I didn't take those last 7 months gaping, this month and coming month my district competition will in Aug 18 and state Oct 2 and national in Oct 24to 26 2024 in hyderabad . Lastly I don't see any difference in my body physique And also this is the longest program and my first online program which I have done

3 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Good program for beginners but not as structured as I would like it to be.

9 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Ran into issues with the high bench volume, But still had strength gains on all 3 lifts, highly recommend! Squat 160kg > 170kg Bench 110kg > 115kg Deadlift 205kg > 210kg

9 weeks complete

More than expected strength gains

As expected muscle gains

Squats 85 -> 110 Bench press 60 -> 80 Deadlift 150 -> 170 Bodyweight 110 -> 106 (at 178cm) Started this program as a more or less complete beginner, maybe would have been better to start with the beginner program but it seems to have worked out anyways. Only modifications i made was to add a rep or two or add some weight if I felt it was too light.