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Bryce Lewis Program: Greatest Hits

by Bryce Lewis
1,298 athletes joined

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

4.31
(63 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(63 ratings)
Only ratings with written feedback are displayed here.
4.31 / 5
Wyatt M.Age 21, Man
a month ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Loving this program so far, jumping up to 220lbs weight class and this program as been amazing. If you are a low bar squatter make sure you have enough rest on your elbows and shoulders before benching. I will update this when I get my new total
Boostcamp UserMan
a month ago
9 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good program. I think I like TSA 9 week Intermediate more just because it feels a little more streamlined and has more volume for back which is super important for me on my SBD. TSA also gave me better hypertrophy gains than this one. Saw a lot of progress; however, the frequency of squat and deadlift led to a few back tweaks I had to deal with in the last few weeks. Overall recommend for anyone who wants a lot of time under the bar and isn’t concerned about hypertrophy or any other performance related goals. Squat: 475 lbs -> 485 lbs (back problems stalled) Bench: 315 lbs -> 340 lbs Deadlift: 495 lbs -> 535 lbs
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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.