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Bryce Lewis Program: Greatest Hits

by Bryce Lewis
1,149 athletes joined

9 week intermediate powerlifting program based on all of Bryce's latest learnings

4.29
(55 ratings)

PROGRAM DESCRIPTION

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach. The program is structured with 4 weeks of basebuilding phase, followed by a peaking phase for PRs.

The Bryce Lewis Program is 5 days per week (vs. 4 days per week in TSA Intermediate Approach). There are 4 program variations for high responders, low responders, conventional and sumo deadlifters.

Read more about the program below.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes

VARIATION

Variation 1
Variation 2
Variation 3
Variation 4
High Volume, Conventional Deadlifter
  • Program Length
    9 weeks
  • Days Per Week
    5 days
  • Recommended Days
    Mon, Tue, Thu, Fri, Sat
  • Variation Description
    • This variation is for conventional stance deadlifters.
    • Higher relative training volume for those who are low responders.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
67.5%
2
Bench Press (Paused)
1
3
1 reps
9 reps
RPE 6
65%
3
Seated Row (Cable)
2
10-12 reps
RPE 6-7
4
Pull Through (Cable)
2
12-15 reps
RPE 6-7
5
Hammer Curl
2
10-12 reps
RPE 6-8
6
Plank
1
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
71%
2
Bench Press (Paused)
1
4
1 reps
8 reps
RPE 6.5
70%
3
Seated Row (Cable)
3
10-12 reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 reps
RPE 7-8
5
Hammer Curl
3
10-12 reps
RPE 7-9
6
Plank
1
40 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
75%
2
Bench Press (Paused)
1
4
1 reps
7 reps
RPE 7
72%
3
Seated Row (Cable)
3
10-12 reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 reps
RPE 7-8
5
Hammer Curl
3
10-12 reps
RPE 7-9
6
Plank
1
50 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
1
4
1 reps
6 reps
RPE 7.5
76%
3
Seated Row (Cable)
3
10-12 reps
RPE 7-9
4
Pull Through (Cable)
3
12-15 reps
RPE 7-8
5
Hammer Curl
3
10-12 reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
RPE 5
73%
2
Bench Press (Paused)
1
2
1 reps
6 reps
RPE 6
76%
3
Seated Row (Cable)
3
8-10 reps
RPE 6-7
4
Pull Through (Cable)
2
10-12 reps
RPE 6-8
5
Hammer Curl
2
8-10 reps
RPE 6-7
6
Plank
1
40 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
6 reps
RPE 6
74%
2
Bench Press (Paused)
1
5
1 reps
6 reps
RPE 7.5
75%
3
Seated Row (Cable)
3
8-10 reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl
3
8-10 reps
RPE 7-9
6
Plank
1
50 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
6 reps
RPE 6.5
77%
2
Bench Press (Paused)
1
5
1 reps
5 reps
RPE 8
78%
3
Seated Row (Cable)
3
8-10 reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl
3
8-10 reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
RPE 7
80%
2
Bench Press (Paused)
1
5
1 reps
4 reps
RPE 8.5
81%
3
Seated Row (Cable)
3
8-10 reps
RPE 7-9
4
Pull Through (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl
3
8-10 reps
RPE 7-9
6
Plank
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
78%
2
Bench Press (Paused)
1
3
1 reps
3 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
3
4 reps
62.5%*
2
Rack Pull (Barbell)
1
1
8 reps
8 reps
RPE 6
3
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
4
Leg Extension
2
10-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-8
6
Cable Crunch
2
10-12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 reps
65%*
2
Rack Pull (Barbell)
2
1
7 reps
7 reps
RPE 7.5
3
Bench Press (Paused)
1
4
4 reps
4 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 reps
67%*
2
Rack Pull (Barbell)
2
1
6 reps
6 reps
RPE 8
3
Bench Press (Paused)
1
4
4 reps
4 reps
RPE 7.5
4
Leg Extension
3
10-12 reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
5
3 reps
70%*
2
Rack Pull (Barbell)
2
1
5 reps
5 reps
RPE 8
3
Bench Press (Paused)
1
4
3 reps
3 reps
RPE 7.5
4
Leg Extension
3
10-12 reps
RPE 6-8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 reps
65%*
2
Rack Pull (Barbell)
1
1
4 reps
4 reps
RPE 6
3
Bench Press (Paused)
1
4
2 reps
2 reps
RPE 6.5
4
Leg Extension
2
8-10 reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6-7
6
Cable Crunch
3
10-12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
4 reps
67%*
2
Rack Pull (Barbell)
1
1
7 reps
7 reps
RPE 7
3
Bench Press (Paused)
1
4
3 reps
3 reps
RPE 7.5
4
Leg Extension
2
8-10 reps
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
3 reps
70%*
2
Rack Pull (Barbell)
1
1
6 reps
6 reps
RPE 7
3
Bench Press (Paused)
1
4
2 reps
2 reps
RPE 7.5
4
Leg Extension
2
8-10 reps
RPE 6-8
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conventional Deadlift (w/ Bands Or Chains)
4
2 reps
73%*
2
Bench Press (Paused)
1
4
1 reps
2 reps
RPE 7.5
3
Leg Extension
2
8-10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-9
5
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 5-6
2
Bench Press (Paused)
3
2 reps
RPE 5-6
3
Leg Press
2
8 reps
RPE 5-6
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 6-7
5
Ab Movement Of Choice
2
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 5
2
Chest Press (Machine)
2
10 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-8
4
Autonomy Exercise 1
2
8-12 reps
RPE 6-7
5
Autonomy Exercise 2
2
8-12 reps
RPE 6-7
6
Hanging Leg Raise
2
1+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 5.5
2
Chest Press (Machine)
3
9 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
RPE 5.5-6
2
Chest Press (Machine)
3
8 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
RPE 5.5-6
2
Chest Press (Machine)
3
7 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-12 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-12 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 6
2
Chest Press (Machine)
2
6 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 6-8
4
Autonomy Exercise 1
2
8-10 reps
RPE 6-7
5
Autonomy Exercise 2
2
8-10 reps
RPE 6-7
6
Hanging Leg Raise
2
1+ reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 5.5-6
2
Chest Press (Machine)
3
8 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 6
2
Chest Press (Machine)
3
7 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
2 reps
RPE 6
2
Chest Press (Machine)
3
6 reps
RPE 6-8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
4
Autonomy Exercise 1
3
8-10 reps
RPE 6-8
5
Autonomy Exercise 2
3
8-10 reps
RPE 6-8
6
Hanging Leg Raise
3
1+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 5
2
Bench Press (Paused)
3
1 reps
RPE 5
3
Chest Press (Machine)
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Paused)
3
5 reps
76%
3
Leg Press
2
10-12 reps
RPE 6-7
4
Lat Pulldown
2
10-12 reps
RPE 6-7
5
Shoulder Press (Machine)
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Paused)
5
5 reps
81%
3
Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown
3
10-12 reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Paused)
5
5 reps
83%
3
Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown
3
10-12 reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
2 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-8.5
2
Bench Press (Paused)
5
3 reps
85%
3
Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown
3
10-12 reps
RPE 6-8
5
Shoulder Press (Machine)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6
75%
2
Bench Press (Paused)
4
2 reps
87%
3
Leg Press
2
8-10 reps
RPE 6-8
4
Lat Pulldown
2
8-10 reps
RPE 6-8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2 reps
2 reps
2 reps
4 reps
RPE 5-5.5
RPE 6-6.5
RPE 7-7.5
80%
2
Bench Press (Paused)
5
4 reps
82.5%
3
Leg Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown
3
8-10 reps
RPE 7-9
5
Shoulder Press (Machine)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
82%
2
Bench Press (Paused)
5
3 reps
86%
3
Leg Press
3
8-10 reps
RPE 7-8
4
Lat Pulldown
3
8-10 reps
RPE 7-9
5
Shoulder Press (Machine)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Paused)
5
2 reps
90%
3
Leg Press
3
8-10 reps
RPE 6-7
4
Lat Pulldown
3
8-10 reps
RPE 6-7
5
Shoulder Press (Machine)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
RPE 4-5
2
Lat Pulldown
1
6-10 reps
3
Leg Press
1
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 6.5
2
Pullover (Cable)
2
10-12 reps
RPE 6-8
3
Dip (Weighted)
2
1+ reps
RPE 7
4
Leg Curl
2
10 reps
RPE 6-7
5
Cable Axe Chop
2
10 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
2
Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Weighted)
3
1+ reps
RPE 6-8
4
Leg Curl
3
9 reps
RPE 6-8
5
Cable Axe Chop
3
9 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 7.5
2
Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Weighted)
3
1+ reps
RPE 6-8
4
Leg Curl
3
8 reps
RPE 6-8
5
Cable Axe Chop
3
8 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
2
Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Weighted)
3
1+ reps
RPE 6-8
4
Leg Curl
3
7 reps
RPE 6-8
5
Cable Axe Chop
3
7 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
RPE 6
2
Pullover (Cable)
3
10-12 reps
RPE 6-7
3
Dip (Weighted)
3
1+ reps
RPE 6-7
4
Leg Curl
3
10 reps
RPE 6-7
5
Cable Axe Chop
3
10 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
3 reps
RPE 8
2
Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Weighted)
3
1+ reps
RPE 6-8
4
Leg Curl
3
9 reps
RPE 6-8
5
Cable Axe Chop
3
9 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 8-8.5
2
Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Weighted)
3
1+ reps
RPE 6-8
4
Leg Curl
3
8 reps
RPE 6-8
5
Cable Axe Chop
3
8 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 8.5-9
2
Pullover (Cable)
2
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
2
Bench Press (Paused)
3
1 reps
3
Deadlift (Barbell)
3
1 reps
WHAT PEOPLE ARE SAYING(55 ratings)
Only ratings with written feedback are displayed here.
4.29 / 5
Håvard S.Age 23, Man
2 days ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Saying the gains is "as expected" is not a negative sight as this is the second time i'm running the program.
Middleton1371Age 22, Man
12 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
It's hard at first, but it's definitely a program I'll be running a lot in the future.
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Program Overview

If you're an intermediate powerlifter looking for a program to systematically break PRs over and over, look no further.

The Bryce Lewis Program: Greatest Hits is based on all of Bryce's accumulated knowledge over a decade as a champion powerlifter and elite-level coach.

Week 1-4: Basebuilding
Week 5: Deload
Week 6-8: Lead-in to Test
Week 9: Test Week

The first 4 weeks of the program is designed for base building for strength and hypertrophy. Week 5 is a deload, to lower fatigue. The next 3 weeks is the lead-in to test where you go through an intensification phase. Finally, you'll test new PRs in week 9.

This program can be chained together and re-run multiple times.

Program FAQ

How is this program different from the TSA 9 Week Approach?

The Bryce Lewis Program: Greatest Hits is:

  • 5 days per week (vs. 4 days per week in TSA), in order to better distribute incremental training volume across the week.

  • Program variations for high responders and low responders, with differently prescribed volumes.

  • Program variations for conventional pullers and sumo pullers, with differently prescribed accessory exercises.

  • Different % of 1RM and progression based on Bryce's latest learnings as of 2023 as an elite-level competitor and coach.

Who is Bryce Lewis?

Bryce Lewis is a 3x national champion powerlifter who competes in the IPF and USAPL. He is also the founder of famed The Strength Athlete (TSA) powerlifting coaching team that has coached many elite-level powerlifters.