164 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 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.
Person P.
Woman, 247 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program! I recommend it
Rodrigo C.
Man, 205 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great program if you want to improve on your bench, it lacks a bit of squat work but it's not terrible. It incorporates a lot of back work amazing for the deadlift. Would recommend trying it out.
Vadym K.
Man5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Great program ngl, my squat is feeling the best it’s ever felt, went from squatting 182.5 @rpe 10 to now 175@6 as my first single, bench is also feeing great and so is deadlift
Josef L.
Man, 233 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
Good progran motivating to have preset reps and kg so i know what to striwe for
Gabriel R.
Man, 427 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Easy to follow and don’t need as much equipment. 2x per week squat and deadlift
Grecia R.
Woman, 267 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
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