55 reviews for TSA Beginner Approach
The TSA Beginner Approach is a popular powerlifting program tailored for novice lifters by Bryce Lewis and the coaching team at The Strength Athlete (TSA).
It focuses on the primary powerlifting lifts: squat, bench press, and deadlift. The program runs for 9 weeks, with training 3 days per week. Each day is dedicated to a main lift, followed by accessory exercises to reinforce strength and form. The intensity and volume are kept lower than in advanced programs, emphasizing progressive overload to safely increase strength over time. The final week is a tapering week for recovery or max testing.
Rabeeyu A.
Man, 21More than expected strength gains
As expected muscle gains
A very decent program for beginners
Edward L.
Man, 263 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Some of the weight prescribed is way over the roe especially when the reps is higher
Man, 22
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Pretyyyty gooouuuuddd
Ahmed Elsaban
Man, 355 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Good program ❤️
Jacob K.
Man, 188 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
I don’t think this program worked for me. The only modification I made was swapping hip thrusts and leg press for Bulgarian split squats with dumbbells. I ate appx 150g protein per day, and I bulked from 184 to 190 pounds from start to end. My sleep was good except two or three days of poor sleep throughout the whole program. Squat went from 225lbs -> 255 (I recently learned how to squat properly) Deadlift went from 315 -> 335 Bench went from 225 -> 235 Not a big fan of these marginal increases. I’d expect more since I’ve only trained for a year. Although this isn’t an LP program, I would like to see some progressive overload.
Andrew C.
Man, 373 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
This is the first linear powerlifting program I’ve done in a long time. As an intermediate lp tends to burn out at about 3-4 weeks for me, but this one has been pretty easy to progress week to week.
Its M.
Man, 349 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I've suffered from 2-3 herniated discs the last 5 years. Havent been able to train lower body over a long period of time. Recently learned bracing and slowely built up a base and moved to Front Squats and Sumo deads as my main lift. Before I started the program I think a hit: FS - 70 kg 3 RM SD - 120 kg 3 RM Bench - 95 ish 3 rm. After running TSA FS - 82.5 kg 3 RM SD - 130 kg 3 RM Bench - 105 kg 3RM ( Last rep lasted for 5 sec..) Im very happy with my progress. Tecnique have improved alot. Very happy with my leg gains also, both strength and size. Would absoluty rec. this program💪
akaki peradze
Man, 173 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
My bench press went from 80 kg to 105
zafar D.
Man5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Solid so far, a great way to start powerlifting focused training. Added extra pulling light work to balance with the significant amount of pressing
Man, 15
3 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
IS GREAT PROGRAM AND MAKE ME FEEL HAPPY