The program
TSA 9-Week Intermediate Approach: Free Spreadsheet, Percentages & Tracker
Free TSA 9-Week Intermediate Approach spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 9 weeks
- Main lifts
- 14
What you’ll train
The main movements in this program.
- Squat
- Bench Press
- Close-Grip Bench Press
- Chest-Supported Row
- Deadlift
- Romanian Deadlift
- Lat Pulldown
- Box Squat
- Overhead Press
- Barbell Row
- Tricep Pushdown
- Deficit Deadlift
- Dumbbell Bench Press
- Pull-Up
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the TSA 9-Week Intermediate Approach spreadsheet
Calculate your TSA 9-Week Intermediate Approach weights
Free TSA 9-Week Intermediate Approach spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Competition Squat, Competition Bench & Upper Back | Squat | 4 | 7 | 72% | 185 lbs | 1×45 + 1×25 | Competition Squat: 4×7 @ 72% |
| Day 1 — Competition Squat, Competition Bench & Upper Back | Bench Press | 4 | 7 | 72% | 185 lbs | 1×45 + 1×25 | Competition Paused Bench: 4×7 @ 72% |
| Day 1 — Competition Squat, Competition Bench & Upper Back | Close-Grip Bench Press | 3 | 9 | 64% | 140 lbs | 1×45 + 1×2.5 | Close-grip supplemental volume |
| Day 1 — Competition Squat, Competition Bench & Upper Back | Chest-Supported Row | 4 | 10 | — | — | — | Upper-back volume @ RPE 8 |
| Day 2 — Competition Deadlift, Secondary Bench & Hamstrings | Deadlift | 3 | 7 | 72% | 225 lbs | 2×45 | Competition Deadlift: 3×7 @ 72% |
| Day 2 — Competition Deadlift, Secondary Bench & Hamstrings | Bench Press | 4 | 8 | 67% | 175 lbs | 1×45 + 2×10 | Touch-and-go bench press volume |
| Day 2 — Competition Deadlift, Secondary Bench & Hamstrings | Romanian Deadlift | 3 | 8 | — | — | — | Posterior chain hypertrophy @ RPE 7.5 |
| Day 2 — Competition Deadlift, Secondary Bench & Hamstrings | Lat Pulldown | 4 | 10 | — | — | — | Lat stability for bench & deadlift @ RPE 8 |
| Day 3 — Box Squat, Overhead Press & Arm Hypertrophy | Box Squat | 4 | 7 | 65% | 150 lbs | 1×45 + 1×5 + 1×2.5 | 2-count pause on parallel box for positional control |
| Day 3 — Box Squat, Overhead Press & Arm Hypertrophy | Overhead Press | 4 | 6 | 65% | 110 lbs | 1×25 + 1×5 + 1×2.5 | Strict overhead press |
| Day 3 — Box Squat, Overhead Press & Arm Hypertrophy | Barbell Row | 4 | 8 | — | — | — | Strict barbell row @ RPE 8 |
| Day 3 — Box Squat, Overhead Press & Arm Hypertrophy | Tricep Pushdown | 3 | 12 | — | — | — | Lockout hypertrophy @ RPE 8 |
| Day 4 — Deficit Deadlift, Secondary Paused Bench & Back | Deficit Deadlift | 3 | 7 | 64% | 175 lbs | 1×45 + 2×10 | 1–2 inch deficit pull with strict back positioning off the floor |
| Day 4 — Deficit Deadlift, Secondary Paused Bench & Back | Bench Press | 4 | 7 | 68% | 175 lbs | 1×45 + 2×10 | Technical paused bench press |
| Day 4 — Deficit Deadlift, Secondary Paused Bench & Back | Dumbbell Bench Press | 3 | 10 | — | — | — | Full-stretch pec volume @ RPE 8 |
| Day 4 — Deficit Deadlift, Secondary Paused Bench & Back | Pull-Up | 3 | 8 | — | — | — | Strict pull-ups @ RPE 8 |
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General strength plan
9-week 4-day high-specificity powerlifting cycle
Intermediate powerlifters who respond well to frequent Squat and Bench Press practice paired with structured upper-back volume.
Before choosing this plan
Weeks 1–4 accumulate volume in the 5–7 rep range before Weeks 5–8 push competition specificity from 80% to 90% ahead of the Week 9 taper.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Lat pulldown and cable station
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Implements Bryce Lewis / The Strength Athlete’s 4-day Intermediate Approach with competition Squat, Paused Bench Press, Deadlift, and paused secondary days.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
4 × 7 @ 72%working
Rest 3:00
Competition Squat: 4×7 @ 72%
Bench Press main
4 × 7 @ 72%working
Rest 2:30
Competition Paused Bench: 4×7 @ 72%
Close-Grip Bench Press main
3 × 9 @ 64%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
3 × 7 @ 72%working
Rest 3:00
Competition Deadlift: 3×7 @ 72%
Bench Press main
4 × 8 @ 67%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 7 @ 65%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 65%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 7 @ 64%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 7 @ 68%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 2
4
sessions
Week 2
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
4 × 6 @ 75%working
Rest 3:00
Competition Squat: 4×6 @ 75%
Bench Press main
4 × 6 @ 75%working
Rest 2:30
Competition Paused Bench: 4×6 @ 75%
Close-Grip Bench Press main
3 × 8 @ 67%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
3 × 6 @ 75%working
Rest 3:00
Competition Deadlift: 3×6 @ 75%
Bench Press main
4 × 7 @ 70%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 6 @ 68%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 67%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 6 @ 67%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 6 @ 71%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 3
4
sessions
Week 3
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
4 × 5 @ 78%working
Rest 3:00
Competition Squat: 4×5 @ 78%
Bench Press main
4 × 5 @ 78%working
Rest 2:30
Competition Paused Bench: 4×5 @ 78%
Close-Grip Bench Press main
3 × 7 @ 70%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
3 × 5 @ 78%working
Rest 3:00
Competition Deadlift: 3×5 @ 78%
Bench Press main
4 × 6 @ 73%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 5 @ 71%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 70%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 5 @ 70%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 5 @ 74%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 4
4
sessions
Week 4
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
4 × 5 @ 74%working
Rest 3:00
Competition Squat: 4×5 @ 74%
Bench Press main
4 × 5 @ 74%working
Rest 2:30
Competition Paused Bench: 4×5 @ 74%
Close-Grip Bench Press main
3 × 7 @ 66%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
3 × 5 @ 74%working
Rest 3:00
Competition Deadlift: 3×5 @ 74%
Bench Press main
4 × 6 @ 69%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 5 @ 67%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 66%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 5 @ 66%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 5 @ 70%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 5
4
sessions
Week 5
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
5 × 4 @ 80%working
Rest 3:00
Competition Squat: 5×4 @ 80%
Bench Press main
5 × 4 @ 80%working
Rest 2:30
Competition Paused Bench: 5×4 @ 80%
Close-Grip Bench Press main
3 × 6 @ 72%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
4 × 4 @ 80%working
Rest 3:00
Competition Deadlift: 4×4 @ 80%
Bench Press main
4 × 5 @ 75%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 4 @ 73%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 72%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 4 @ 72%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 4 @ 76%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 6
4
sessions
Week 6
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
5 × 4 @ 83%working
Rest 3:00
Competition Squat: 5×4 @ 83%
Bench Press main
5 × 4 @ 83%working
Rest 2:30
Competition Paused Bench: 5×4 @ 83%
Close-Grip Bench Press main
3 × 6 @ 75%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
4 × 4 @ 83%working
Rest 3:00
Competition Deadlift: 4×4 @ 83%
Bench Press main
4 × 5 @ 78%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 4 @ 76%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 75%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 4 @ 75%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 4 @ 79%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 7
4
sessions
Week 7
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
5 × 3 @ 86%working
Rest 3:00
Competition Squat: 5×3 @ 86%
Bench Press main
5 × 3 @ 86%working
Rest 2:30
Competition Paused Bench: 5×3 @ 86%
Close-Grip Bench Press main
3 × 5 @ 78%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
4 × 3 @ 86%working
Rest 3:00
Competition Deadlift: 4×3 @ 86%
Bench Press main
4 × 4 @ 81%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 3 @ 79%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 78%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 3 @ 78%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 3 @ 82%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 8
4
sessions
Week 8
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
5 × 2 @ 89%working
Rest 3:00
Competition Squat: 5×2 @ 89%
Bench Press main
5 × 2 @ 89%working
Rest 2:30
Competition Paused Bench: 5×2 @ 89%
Close-Grip Bench Press main
3 × 4 @ 81%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
4 × 2 @ 90%working
Rest 3:00
Competition Deadlift: 4×2 @ 90%
Bench Press main
4 × 3 @ 84%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 3 @ 82%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 81%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 3 @ 82%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 3 @ 85%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8
Week 9
4
sessions
Week 9
4 sessions
Day 1 · Competition Squat, Competition Bench & Upper Back
Squat main
3 × 3 @ 78%working
Rest 3:00
Competition Squat: 3×3 @ 78%
Bench Press main
3 × 3 @ 80%working
Rest 2:30
Competition Paused Bench: 3×3 @ 80%
Close-Grip Bench Press main
3 × 5 @ 72%working
Rest 2:00
Close-grip supplemental volume
Chest-Supported Row accessory
4 × 10working
Rest 1:30
Upper-back volume @ RPE 8
Day 2 · Competition Deadlift, Secondary Bench & Hamstrings
Deadlift main
3 × 3 @ 78%working
Rest 3:00
Competition Deadlift: 3×3 @ 78%
Bench Press main
4 × 4 @ 75%working
Rest 2:30
Touch-and-go bench press volume
Romanian Deadlift accessory
3 × 8working
Rest 2:00
Posterior chain hypertrophy @ RPE 7.5
Lat Pulldown accessory
4 × 10working
Rest 1:30
Lat stability for bench & deadlift @ RPE 8
Day 3 · Box Squat, Overhead Press & Arm Hypertrophy
Box Squat main
4 × 3 @ 71%working
Rest 3:00
2-count pause on parallel box for positional control
Overhead Press main
4 × 6 @ 72%working
Rest 2:00
Strict overhead press
Barbell Row accessory
4 × 8working
Rest 1:30
Strict barbell row @ RPE 8
Tricep Pushdown accessory
3 × 12working
Rest 1:00
Lockout hypertrophy @ RPE 8
Day 4 · Deficit Deadlift, Secondary Paused Bench & Back
Deficit Deadlift main
3 × 3 @ 70%working
Rest 2:30
1–2 inch deficit pull with strict back positioning off the floor
Bench Press main
4 × 3 @ 76%working
Rest 2:30
Technical paused bench press
Dumbbell Bench Press accessory
3 × 10working
Rest 1:30
Full-stretch pec volume @ RPE 8
Pull-Up accessory
3 × 8working
Rest 1:30
Strict pull-ups @ RPE 8