# Bryce Lewis Program: Greatest Hits

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

**Level:** Intermediate  
**Goal:** Strength  
**Equipment:** Full Gym  
**Length:** 9 weeks  
**Days / week:** 5 days  
**Session length:** 60 min

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.

### Program Overview
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.

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

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.

### Who it's for
- Intermediate athletes ready for a structured program
- Athletes focused on maximal strength
- Athletes who can train 5 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

### Reviews
4.33
★★★★★★★★★★
91 ratings
★ 5
★ 4
★ 3
★ 2
★ 1
Huy Đêy
★★★★★★★★★★
I was quite surprised by how effective this powerlifting program was. It helped me improve my total by 35 kg in just 2 months.

Luis W.
★★★★★★★★★★
Very good muscle and strength gains. Running it the second time now and still very satisfied.

Scott Crabtree
★★★★★★★★★★
I did all the lower body and core portions of this program, and have added a good bit to my 1RM squat.

### Variations
High Volume, Conventional Deadlifter  
Low Volume, Conventional Deadlifter  
High Volume, Sumo Deadlifter  
Low Volume, Sumo Deadlifter

9 weeks · 5 days/wk

- This variation is for conventional stance deadlifters.

#### Week 1 Workouts
##### Day 1
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 7 reps | 67.5% |
| 2 | Bench Press (Paused) | 1 | 1 rep | @6 |
| | | 3 | 9 reps | 65% |
| 3 | Seated Row (Cable) | 2 | 10–12 reps | @6–7 |
| 4 | Pull Through (Cable) | 2 | 12–15 reps | @6–7 |
| 5 | Hammer Curl | 2 | 10–12 reps | @6–8 |
| 6 | Plank | 1 | 30 sec | — |

##### Day 2
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Conventional Deadlift (w/ Bands Or Chains) | 3 | 4 reps | 62.5%* |
| 2 | Rack Pull (Barbell) | 1 | 8 reps | @6 |
| | | 1 | 8 reps | — |
| 3 | Bench Press (Paused) | 1 | 5 reps | @6.5 |
|  | | 3 | 5 reps | — |
| 4 | Leg Extension | 2 | 10–12 reps | @6–7 |
| 5 | Tricep Pushdown (Cable) | 2 | 12–15 reps | @6–8 |
| 6 | Cable Crunch | 2 | 10–12 reps | @6–7 |

\* 1RM of Deadlift (Barbell)

##### Day 3
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 4 reps | @5 |
| | | 2 | 4 reps | — |
| 2 | Chest Press (Machine) | 2 | 10 reps | @6–7 |
| 3 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @7–8 |
| 4 | Autonomy Exercise 1 | 2 | 8–12 reps | @6–7 |
| 5 | Autonomy Exercise 2 | 2 | 8–12 reps | @6–7 |
| 6 | Hanging Leg Raise | 2 | 1+ reps | @7 |

##### Day 4
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @6 |
| | | 1 | 6 reps | @6.5 |
| | | 1 | 6 reps | @7 |
| 2 | Bench Press (Paused) | 3 | 5 reps | 76% |
| 3 | Leg Press | 2 | 10–12 reps | @6–7 |
| 4 | Lat Pulldown | 2 | 10–12 reps | @6–7 |
| 5 | Shoulder Press (Machine) | 2 | 8–10 reps | @6–7 |

##### Day 5
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @6.5 |
| | | 2 | 6 reps | — |
| 2 | Pullover (Cable) | 2 | 10–12 reps | @6–8 |
| 3 | Dip (Weighted) | 2 | 1+ reps | @7 |
| 4 | Leg Curl | 2 | 10 reps | @6–7 |
| 5 | Cable Axe Chop | 2 | 10 reps | @6–7 |

Weeks 2–9 are in the app.

## The coach

Bryce Lewis is a competitive drug-free elite powerlifter in the 83-105kg weight classes. He holds records in both the USA Powerlifting federation (USAPL) and International Powerlifting Federation (IPF), and strives to promote the comprehension and love of powerlifting training throughout the world.

### Common questions
#### Is Bryce Lewis Program: Greatest Hits free?
Yes, Bryce Lewis Program: Greatest Hits is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately.

#### What equipment do I need?
This program is built around a full gym. Make sure you have consistent access before starting.

#### How long are the workouts?
Each session typically takes around 60 minutes to complete.

#### How many days per week?
Bryce Lewis Program: Greatest Hits is structured around 5 training days per week.

#### How long is the full program?
The program runs for 9 weeks. The structure is designed so that each week builds on the last.

#### Where do I access this program?
Bryce Lewis Program: Greatest Hits is available inside the Boostcamp app, free on iOS and Android.