# TSA 9 Week Intermediate Approach

Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.

[The Strength Athlete](https://www.boostcamp.app/coaches/bryce-lewis)· Apr 2026

★ 4.3224 ratings  
6,224 athletes running this program

## Overview

- **Length**: 9 weeks  
- **Days / week**: 4 days  
- **Level**: Intermediate  
- **Goal**: Strength  
- **Equipment**: Garage Gym  
- **Session length**: 90 min  
- **Recommended days**: Mon, Tue, Thu, Fri

The TSA 9-Week Approach is a popular intermediate-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.

Created by Bryce Lewis and his team, this program is designed for athletes with around 2 years of experience in powerlifting. If you have less than 6 months' experience, we suggest the TSA Beginner Approach. If you have 1-2 years' experience, consider the TSA Intermediate Approach.

A key component of this program is maintaining a small to moderate caloric surplus, adequate sleep (7-10 hours per night), and low-stress levels during the training period.

This program is a generalized approach, meaning it doesn't target individual strengths or weaknesses. Consider working with a TSA coach for personalized training if needed.

## Who it's for

- Intermediate athletes ready for a structured program  
- Athletes focused on maximal strength  
- Athletes who can train 4 days per week  
- Athletes who train in a garage gym (barbell, rack, and basic free weights)

## Muscle engagement

- **Front**: 11.8%  
- **Back**: 11.1%  
- **Glutes**: 11.1%  
- **Quadriceps**: 10.9%  
- **Hamstrings**: 10.4%  
- **Chest**: 10.1%  
- **Triceps**: 9.1%  
- **Front Delts**: 7.9%  
- **Upper Back**: 5.6%  
- **Lats**: 3.7%  
- **Abs**: 3.3%  
- **Lower Back**: 2.5%  
- **Biceps**: 1.6%  
- **Adductors**: 0.7%  
- **Rear Delts**: 0.1%

## Week 1 Workouts

### Day 1  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Squat (Barbell) | 1 | 3 reps | 80% |
|  |  | 3 | 8 reps | 69% |
| 2 | Bench Press (Barbell) | 3 | 8 reps | 69% |
| 3 | Bench Press (Close Grip) | 3 | 6 reps | @7 |
| 4 | Chest Supported Row (Dumbbell) | 4 | 10–12 reps | @7 |
| 5 | Band Pull-Aparts | 3 | 30 reps | — |

### Day 2  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Deadlift (Barbell) | 4 | 5 reps | 74% |
| 2 | Bench Press (Barbell) | 5 | 4 reps | 72% |
| 3 | Pendlay Row | 3 | 5–7 reps | @7.5 |
| 4 | Back Extension | 3 | 10–12 reps | @7.5 |
| 5 | Pull-Up (Weighted) | 1 | 30 reps | @8.5 |

### Day 3  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Squat (Barbell) | 6 | 4 reps | 73% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @7 |
| 3 | Leg Press | 3 | 8–10 reps | @7.5 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @8 |

### Day 4  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Bench Press (Barbell) | 1 | 1 rep | @7 |
| | | 3 | 5 reps | 77% |
| 2 | Feet-up Bench Press | 3 | 6 reps | @7 |
| 3 | Deadlift (Paused) | 4 | 4 reps | 67%* |
| 4 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Lat Pulldown | 3 | 10–12 reps | @8.5 |

*1RM of Deadlift (Barbell)

Weeks 2–9 are in the app.

## Common questions

### Is TSA 9 Week Intermediate Approach free?  
Yes, it is completely free to follow on Boostcamp.

### What equipment do I need?  
This program is built around a garage gym. Ensure you have the necessary equipment before starting.

### How long are the workouts?  
Each session typically takes around 90 minutes, not including warm-up.

### How many days per week?  
4 training days per week with built-in rest days.

### How long is the full program?  
9 weeks, designed for progressive overload and growth.

### Where do I access this program?  
Available inside the Boostcamp app, free on iOS and Android.