214 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.
Lasse Acton
Man, 177 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Nice but repetitive
jockeg
Man, 365 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Favrotite aspects of this program is the exposure of higher volume and frequency. I've never benched 3 times a week before, this program manages fatigue really well for me. I will give another review after I've completed the full program. I would 100% recommend this program to anyone with around 3 years of experience in the gym.
Man, 18
7 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Intense program but great results
Lars-Andreas M.
Man, 253 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
First 8 weeks: Squat 170->185, Bench 130->135, Deadlift 220->240 (kg)
Shaun Church
Man, 309 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
Kind of disappointed with this first 9 week cycle, it's a very general purpose program with minimal exercises to target weaknesses in the big 3 lifts. I will rerun the program again so I can give it a fair chance but this time around I will probably be putting in some squat variation such as paused or tempo, and more bench variations like 3 sec pause, spoto press etc. Deadlifting was fine the paused variation.
Elliot S.
Man5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
My first powerlifting program, been doing ppl for the longest time but holy shit this has been crazy, i think my bench has increased like 15kg and im not kidding. Mostly gotten better technique for deadlift and squats. Really dont know how much ive improved but i’d assume a lot there as well
kris H.
Man, 343 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
just finished week 4 day 1 and ive noticed crazy improvement on my bench and squat technique ad well as size in my upper body and glutes. first time running this program 10/10 would recommend
Aaron E.
Man, 225 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great intermediate plan builds a strong foundation
Man, 24
5 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Squat went back , deadlift probably went up a bit , bench press is same
Thor Seier
Man, 313 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Bench press 3 times a week and you hit the hold body every training.