TSA 9-Week Intermediate Workout Program

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{"program":{"vtype":"program","id":"tsa-9-week-intermediate","name":"TSA 9-Week Intermediate","url":"https://thestrengthathlete.com/freebies","author":"The Strength Athlete","shortDescription":"A 9-week powerlifting peaking program with 4 days per week, using percentage-based main lifts with RPE-based peaking singles and accessories. Squat 2x/week, bench 3x/week, deadlift 2x/week.","description":"A 9-week powerlifting peaking program from The Strength Athlete (TSA). Builds volume across weeks 1-4, sheds fatigue in a week 5 deload, then peaks with heavier loads and lower volume through weeks 6-8. Week 9 is competition or max testing. Bench is trained 3x/week across different rep ranges, squat 2x/week, and deadlift 2x/week (one day conventional, one day paused).","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"sknqnmzl","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1773859755869,"planner":{"vtype":"planner","name":"TSA 9-Week Intermediate","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"maxtest / used: none / progress: custom() {~\n if (week == 9 && dayInWeek == 4) {\n rm1 = completedWeights[1]\n }\n~}\n\nSquat / 1x3 80%, 3x8 69% / 180s / progress: custom() { ...maxtest }\nBench Press / 3x8 69% / 120s / progress: custom() { ...maxtest }\nBench Press Close Grip / 3x6 @7 / 120s\nIncline Row[1-8] / 4x10-12 @7 / 90s / warmup: none\nReverse Fly, Band[1-9] / 3x30 / 60s / warmup: none"},{"name":"Day 2","exerciseText":"Deadlift / 4x5 74% / 180s / progress: custom() { ...maxtest }\nBench Press / 5x4 72% / 120s\nPendlay Row[1-8] / 3x5-7 @7.5 / 90s / warmup: none\nBack Extension[1-8] / 3x10-12 @7.5 / 90s / warmup: none\nPull Up[1-8] / 3x10 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 6x4 73% / 180s\nChest Fly[1-8] / 3x8-10 @7 / 90s / warmup: none\nLeg Press[1-8] / 3x8-10 @7.5 / 90s / warmup: none\nIncline Row[1-8] / 3x10-12 @8 / 90s / warmup: none\nLateral Raise[1-8] / 3x12-15 @7.5 / 60s / warmup: none"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @7, 3x5 77% / 180s\naux: Deadlift / 4x4 67% / 180s\nLegs Up Bench Press / 3x6 @7 / 120s\nBent Over Row[1-8] / 3x6-8 @8 / 90s / warmup: none\nLat Pulldown[1-8] / 3x10-12 @8.5 / 90s / warmup: none"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 82%, 3x8 71% / 180s\nBench Press / 3x8 71% / 120s\nBench Press Close Grip / 3x6 @7.5 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 5x5 77% / 180s\nBench Press / 5x4 74% / 120s"},{"name":"Day 3","exerciseText":"Squat / 6x4 75% / 180s"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @7.5, 3x5 79% / 180s\naux: Deadlift / 4x4 69% / 180s\nLegs Up Bench Press / 3x6 @7.5 / 120s"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 84%, 3x7 73% / 180s\nBench Press / 4x7 73% / 120s\nBench Press Close Grip / 3x6 @8 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 5x4 79% / 180s\nBench Press / 5x4 76% / 120s\nPull Up / 3x12 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 6x4 77% / 180s\nChest Fly / 3x8-10 @8 / 90s / warmup: none"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @8, 3x5 81% / 180s\naux: Deadlift / 4x4 71% / 180s\nLegs Up Bench Press / 3x6 @8 / 120s"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 1x3 86%, 3x7 75% / 180s\nBench Press / 4x7 75% / 120s\nBench Press Close Grip / 3x6 @8.5 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 6x4 81% / 180s\nBench Press / 5x4 78% / 120s\nPull Up / 3x12 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 6x4 79% / 180s\nChest Fly / 3x8-10 @8 / 90s / warmup: none"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @8.5, 3x5 84% / 180s\naux: Deadlift / 4x4 73% / 180s\nLegs Up Bench Press / 3x6 @8.5 / 120s"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 3x5 73% / 180s\nBench Press / 3x6 73% / 120s\nBench Press Close Grip / 2x5 @7 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 4x3 79% / 180s\nBench Press / 5x4 78% / 120s"},{"name":"Day 3","exerciseText":"Squat / 5x4 75% / 180s"},{"name":"Day 4","exerciseText":"Bench Press / 3x4 78% / 180s\naux: Deadlift / 4x3 72% / 180s\nLegs Up Bench Press / 2x5 @8.5 / 120s"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @6.5, 5x3 85% / 180s\nBench Press / 4x6 75% / 120s\nBench Press Close Grip / 3x5 @7 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x2 @7, 4x3 82% / 180s\nBench Press / 5x4 80% / 120s\nPull Up / 3x12 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 5x4 76% / 180s"},{"name":"Day 4","exerciseText":"Bench Press / 2x1 @7, 3x4 81% / 180s\naux: Deadlift / 5x3 74% / 180s\nLegs Up Bench Press / 3x5 @7 / 120s"}]},{"name":"Week 7","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @7.5, 5x3 87% / 180s\nBench Press / 4x6 77% / 120s\nBench Press Close Grip / 3x5 @7 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x1 @8, 5x2 84% / 180s\nBench Press / 5x4 82% / 120s\nPull Up / 3x12 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 5x3 78% / 180s"},{"name":"Day 4","exerciseText":"Bench Press / 2x1 @8, 3x4 84% / 180s\naux: Deadlift / 5x3 76% / 180s\nLegs Up Bench Press / 3x5 @7.5 / 120s"}]},{"name":"Week 8","days":[{"name":"Day 1","exerciseText":"Squat / 1x1 @8.5, 5x2 89% / 180s\nBench Press / 4x5 79% / 120s\nBench Press Close Grip / 3x5 @7 / 120s"},{"name":"Day 2","exerciseText":"Deadlift / 1x1 @8.5, 4x2 86% / 180s\nBench Press / 5x3 84% / 120s\nPull Up / 3x12 @8.5 / 90s / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 5x3 80% / 180s"},{"name":"Day 4","exerciseText":"Bench Press / 1x1 @9, 4x3 86% / 180s\naux: Deadlift / 5x2 78% / 180s\nLegs Up Bench Press / 3x5 @8 / 120s"}]},{"name":"Week 9","days":[{"name":"Day 1","exerciseText":"Squat / 5x2 80% / 180s\nBench Press / 5x4 81% / 120s\nBench Press Close Grip / 3x5 / 120s\naux: Deadlift / 5x1 75% / 180s\nReverse Fly, Band / 3x30 / 60s / warmup: none"},{"name":"Day 2","exerciseText":"Bench Press / 1x1 86%, 5x3 78% / 180s"},{"name":"Day 3 - Rest before meet","exerciseText":""},{"name":"Day 4","exerciseText":"// Competition day or max testing. Work up to max singles.\nSquat / 1x1 @10 / 300s\nBench Press / 1x1 @10 / 300s\nDeadlift / 1x1 @10 / 300s"}]}]}},"fullDescription":"## Origin & Philosophy\n\nCreated by The Strength Athlete (TSA), a powerlifting coaching company founded by Bryce Lewis - an IPF Classic World Silver Medalist and 3-time CPU National Champion. The program was designed by Hani Jazayrli and the TSA coaching team. The original v1.0 was released around 2015; v2.0 came in 2019 with more autoregulation, early bench singles exposure, and paused deadlift work. This implementation is the v2.0 version.\n\nThe core philosophy: high specificity on competition movements, percentage-based loading for predictability, and RPE-based singles during the peak to let autoregulation handle the final push to new maxes. The program trusts that doing lots of squats, bench, and deadlifts at the right intensities will produce results - and based on community reviews, it does.\n\n## Who It's For\n\n- **Experience level**: Intermediate (1-3+ years of consistent barbell training)\n- **Prerequisites**: Known 1RMs for [{Squat}], [{Bench Press}], and [{Deadlift}] from a recent heavy set (within the last 3 months). Must understand RPE-based training for the peaking phase and accessories.\n- **Primary goal**: Peaking strength for a powerlifting meet or testing new 1RMs\n- **Best suited for**: Maintenance or slight caloric surplus. The early volume phase benefits from adequate calories, and the peaking phase demands recovery.\n\n## Pros & Cons\n\n**Pros**\n\n- High bench frequency (3x/week) across different rep ranges - hypertrophy, power, and strength days each target bench differently\n- The percentage-based structure eliminates guesswork for the first 5 weeks. You just show up and lift what the spreadsheet says.\n- Very high specificity - most of your volume is on competition squat, bench, and deadlift. This builds technique and transfers directly to meet performance.\n- Heavy back volume (rows on all 4 days, pull-ups, lat pulldowns) keeps shoulders healthy despite the high pressing frequency\n- Community results are strong - multiple reviewers report 100+ lb total increases in a single 9-week cycle\n\n**Cons**\n\n- Sessions run 60-90 minutes due to heavy compound work and the number of exercises per day\n- The program is monotonous, especially weeks 1-4. Multiple reviewers describe feeling like they \"weren't doing anything\" during the volume phase - trust the process\n- RPE calibration during weeks 6-8 peaking singles requires honest self-assessment. Less experienced lifters tend to overshoot or undershoot.\n- No direct arm, lateral delt, or ab work. If those are priorities, add your own.\n- Accessories use RPE without prescribed rep counts for some exercises - you need to pick appropriate reps yourself\n\n## Program Structure\n\n- **Split**: Upper/lower hybrid - each day combines squat or deadlift with bench pressing, plus accessories\n- **Periodization**: Block periodization with undulating daily loading. Weeks 1-4 build volume, week 5 deloads, weeks 6-8 peak intensity, week 9 tests maxes.\n- **Schedule**: Fixed 4-day weekly split\n- **Typical week**:\n - Day 1: Squat (top set + backoffs) + Bench (hypertrophy) + Close Grip Bench + Row + Band Pull-Aparts\n - Day 2: Deadlift + Bench (power) + Pendlay Row + Back Extension + Pull-Ups\n - Day 3: Squat (strength volume) + Chest accessory + Leg Press + Row + Athlete's choice\n - Day 4: Bench (singles + backoffs) + Paused Deadlift + Feet-up Bench + Row + Lat Pulldown\n\n## Exercise Selection & Rationale\n\n[{Squat}] appears twice per week with different goals. Day 1 uses a top set plus backoff sets to practice handling heavier loads while accumulating volume through the backoffs. Day 3 uses straight sets at moderate intensity for pure volume.\n\n[{Bench Press}] is trained 3x/week, each day targeting a different quality. Day 1 is hypertrophy-focused (higher reps, moderate weight). Day 2 is power-focused (moderate reps, climbing percentages). Day 4 is strength-focused with RPE-based singles in weeks 1-4 to get you used to heavy weights early, then percentage-based backoff work.\n\n[{Deadlift}] is on Day 2 as the primary pull. [{Deadlift}] also appears on Day 4 as paused deadlifts (paused 1 inch off the floor) to build strength off the floor - one of the most common deadlift weak points. This is implemented as a second instance of the deadlift exercise.\n\n[{Bench Press Close Grip}] and [{Legs Up Bench Press}] target tricep lockout and upper body pressing without leg drive. These build bench press strength at common sticking points.\n\n[{Pendlay Row}], [{Incline Row}] (chest-supported row), [{Bent Over Row}], and [{Lat Pulldown}] are distributed across all 4 days. The heavy pressing volume needs to be balanced by pulling to maintain shoulder health. Horizontal rows appear on 3 of 4 days; vertical pulling (pull-ups, lat pulldowns) on 2 days.\n\n[{Back Extension}] on Day 2 builds posterior chain endurance to support heavy squatting and deadlifting.\n\n[{Reverse Fly, Band}] (band pull-aparts) on Day 1 are a shoulder health staple - high reps at low intensity to balance out all the pressing.\n\n[{Leg Press}] on Day 3 adds quad volume without the systemic fatigue of more squatting.\n\n## Set & Rep Scheme\n\n**Weeks 1-4 (Volume phase)**: Main lifts use moderate percentages with higher volume. Squat Day 1 does a heavy top triple (80-86%) plus backoff sets of 7-8 reps at 69-75%. Bench hypertrophy day runs 3-4x7-8 at 69-75%. Deadlift uses straight sets of 4-5 reps at 74-81%. Total volume increases each week.\n\n**Week 5 (Deload)**: Volume drops significantly. Main lifts use lighter straight sets (73-79%) with fewer total sets. The purpose is to shed fatigue from weeks 1-4 before the peak.\n\n**Weeks 6-8 (Peak)**: Main lifts shift to heavier loading with lower volume. Squat and deadlift use RPE-based top singles (climbing from @6.5 to @8.5 over 3 weeks) followed by percentage-based backoff sets at 85-89%. Bench on Day 2 climbs to 5x3 at 82-84%. Bench on Day 4 uses RPE-based singles progressing from @7 to @9.\n\n**Week 9 (Test/Meet)**: Max singles for squat, bench, and deadlift on the final day. Earlier days in the week serve as openers practice with moderate loads.\n\nNo AMRAP sets anywhere in the program. Every set has a fixed rep target.\n\n## Progressive Overload\n\nProgression is built into the 9-week structure - percentages increase 2-3% per week for main lifts. There's no session-to-session weight adding.\n\n- **Weeks 1-4**: Squat Day 1 top set goes 80% -> 82% -> 84% -> 86%. Deadlift goes 74% -> 77% -> 79% -> 81%. Bench follows similar 2-3% weekly jumps.\n- **Week 5**: Intensity drops to 73-79% for recovery\n- **Weeks 6-8**: RPE-based singles climb week to week (@6.5 -> @7.5 -> @8.5 for squat). Backoff percentages also climb (85% -> 87% -> 89%).\n- **Week 9**: Max testing. Input new 1RMs and run the program again.\n\n**Between cycles**: Re-test 1RMs at end of week 9, plug in new numbers, and run again. TSA recommends alternating between v1.0 and v2.0 every few cycles for training variety, though this implementation covers v2.0.\n\n## How Long to Run It / What Next\n\nRun the full 9 weeks. Don't skip week 5 - the deload is essential for the peak to work.\n\n**Signs you're ready to move on**: You've tested new 1RMs in week 9. Take 3-5 days off or do a light week, then either run it again with updated maxes or switch programs.\n\n**Transition to**: Run it again with new 1RMs for continued peaking. For a longer peaking cycle, try [Calgary Barbell 16-Week](/programs/calgary-barbell-16-week). For off-season hypertrophy, consider [GZCL: Jacked & Tan 2.0](/programs/gzcl-jacked-and-tan-2) or [Bullmastiff](/programs/bullmastiff).\n\n## Equipment Needed\n\nBarbell, squat rack, flat bench, weight plates, and a lat pulldown or pull-up station. A leg press or hack squat machine is used on Day 3. Bands for band pull-aparts.\n\n**Home gym substitutions**:\n- [{Leg Press}] -> [{Bulgarian Split Squat}] or [{Hack Squat}] if available\n- [{Lat Pulldown}] -> [{Chin Up}] or [{Pull Up}]\n- [{Incline Row}] (chest-supported row) -> [{Bent Over Row}] or [{Pendlay Row}]\n- [{Reverse Fly, Band}] (band pull-aparts) -> [{Reverse Fly}] with light dumbbells\n- [{Back Extension}] -> [{Good Morning}] or [{Romanian Deadlift, Barbell}]\n\n## Rest Times\n\n- **Main compound lifts** (squat, bench, deadlift top sets): 3-5 minutes\n- **Backoff sets**: 2-3 minutes\n- **Accessories**: 2-3 minutes for compound accessories, 60-90 seconds for band pull-aparts\n- The original program says \"as much rest as you need\" - avoid excessive rest from phone breaks, but don't rush heavy sets\n\n## How to Pick Starting Weights\n\nEnter your current 1RM for [{Squat}], [{Bench Press}], and [{Deadlift}]. Use a number from a heavy 1-3 rep set at RPE 8.5-10 performed within the last 3 months. Don't use a theoretical max or a number from years ago.\n\n**Common mistake**: Using inflated 1RMs. Week 1 starts at 69-80% depending on the exercise - this should feel moderate and controlled. If you're grinding reps in week 1, your 1RM is set too high.\n\nFor RPE-based accessories, start conservatively. RPE 7 means you could do 3 more reps. RPE 8 means 2 more reps. When in doubt, go lighter.\n\nIf you don't know your 1RM, do a set of 3-5 reps close to failure and use a rep-max calculator (the app has one built in).\n\n## Common Modifications\n\n- **Paused deadlift substitution**: Deficit deadlifts or block pulls if paused deadlifts don't feel right. The goal is to build strength off the floor.\n- **Chest accessory on Day 3**: Pick any chest isolation - [{Chest Fly}], [{Chest Fly, Cable}], or dumbbell bench press. Keep it at RPE 7-8.\n- **Athlete's choice on Day 3**: Pick a weak point exercise. Common choices: face pulls, lateral raises, ab work, or extra arm work.\n- **Running without a meet**: Week 9 Day 4 is your testing day. Work up to max singles on squat, bench, and deadlift. Use Days 1-2 for lighter prep work.\n- **Adding arm work**: Bicep curls and tricep extensions can be added to any day. Keep it to 2-3 sets.\n- **Belt usage**: Use a belt on main lifts above 65-70% of 1RM.","faq":"### Is TSA 9-Week Intermediate good for beginners?\n\nNo. This program requires familiarity with RPE-based training and known 1RMs for Squat, Bench Press, and Deadlift. Beginners should build a base with a linear progression program first, then come back once they've been training consistently for at least a year.\n\n### How many days a week is TSA 9-Week Intermediate?\n\nFour days per week. Squat is trained 2x/week, bench press 3x/week, and deadlift 2x/week (one conventional, one paused). Each session includes 5-6 exercises.\n\n### What results can I expect from TSA 9-Week Intermediate?\n\nCommunity reviews report significant results. One reviewer added 110 lbs to his total (from 1333 to 1445 at 225 BW) in a single 9-week cycle. Another added 180 lbs over two back-to-back cycles. Individual results depend on training history, diet, and sleep.\n\n### Can I skip the deload week (week 5)?\n\nNo. The deload is essential. Weeks 1-4 build fatigue intentionally, and week 5 sheds it so you can express that built-up fitness during the peaking phase (weeks 6-8). Skipping it will leave you too fatigued to peak properly.\n\n### What's the difference between TSA v1.0 and v2.0?\n\nVersion 2.0 (this implementation) adds RPE-based bench singles from week 1, uses top set + backoff structure for squats instead of straight sets, includes more paused deadlift volume, and replaces Overhead Press with chest accessories. V1.0 is purely percentage-based throughout.\n\n### How do I handle RPE-based singles during the peak?\n\nFor the RPE-based top singles in weeks 6-8, use a ramp-up approach. Do 2 gauging sets climbing roughly 1 RPE per set to reach your target. For example, for a single at RPE 8.5, do a single at roughly RPE 6.5, then RPE 7.5, then your top single at RPE 8.5. Subtract about 5% per RPE point below the top set.\n\n### Can I run TSA 9-Week Intermediate back to back?\n\nYes. Re-test your 1RMs in week 9, take 3-5 days off, then start again with the new numbers. TSA recommends alternating between v1.0 and v2.0 every few cycles for variety in loading style.\n\n### What should I do for the \"athlete movement of choice\" on Day 3?\n\nPick an exercise that addresses a weak point. Common choices include face pulls, lateral raises, ab wheel, bicep curls, or any movement you feel is lagging. Keep it at RPE 7.5 for 3 sets.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"tsa-9-week-intermediate","name":"TSA 9-Week Intermediate","author":"The Strength Athlete","authorUrl":"","url":"https://thestrengthathlete.com/freebies","shortDescription":"A 9-week powerlifting peaking program with 4 days per week, using percentage-based main lifts with RPE-based peaking singles and accessories. Squat 2x/week, bench 3x/week, deadlift 2x/week.","description":"A 9-week powerlifting peaking program from The Strength Athlete (TSA). Builds volume across weeks 1-4, sheds fatigue in a week 5 deload, then peaks with heavier loads and lower volume through weeks 6-8. Week 9 is competition or max testing. Bench is trained 3x/week across different rep ranges, squat 2x/week, and deadlift 2x/week (one day conventional, one day paused).","isMultiweek":true,"tags":[],"weeksCount":9,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"inclineRow","equipment":"dumbbell"},{"id":"reverseFly","equipment":"band"},{"id":"deadlift","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"backExtension","equipment":"leverageMachine"},{"id":"pullUp","equipment":"bodyweight"},{"id":"chestFly","equipment":"dumbbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","dumbbell","band","leverageMachine","cable"],"exercisesRange":[0,5],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength","datePublished":"2026-03-18T11:27:07-05:00","dateModified":"2026-03-18T11:27:07-05:00"}}