Import-ready template

TSA 9 Week Intermediate Approach

Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle. Review the full schedule, then run the template inside IronFlow.

Days / week
4
Weeks
9
Level
Intermediate
Focus
Strength

Program at a glance

Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.

Max lifts
Squat (Barbell)Bench Press (Barbell)Deadlift (Barbell)Deadlift (Paused)
Equipment
BarbellDumbbellMachineCableResistance BandBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
9 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Day 1 - Squat / Bench Volume

5 exercises
Squat (Barbell)
80% x 3 / 3 x 69% x 8
Bench Press (Barbell)
3 x 69% x 8
Bench Press (Close Grip)
3 x 6 @ RPE 7
Chest Supported Row (Dumbbell)
4 x 10-12 @ RPE 7
Band Pull-Aparts
3 x 30
Day 2

Day 2 - Deadlift / Bench Intensity

5 exercises
Deadlift (Barbell)
4 x 74% x 5
Bench Press (Barbell)
5 x 72% x 4
Pendlay Row
3 x 5-7 @ RPE 7.5
Back Extension Machine
3 x 10-12 @ RPE 7.5
Pull-Up (Weighted)
1 x 30 @ RPE 8.5

Complete in as many sets as needed

Day 3

Day 3 - Squat / Press Assistance

4 exercises
Squat (Barbell)
6 x 73% x 4
Incline Bench Press (Dumbbell)
3 x 8-10 @ RPE 7
Leg Press
3 x 8-10 @ RPE 7.5
Chest Supported Row (Dumbbell)
3 x 10-12 @ RPE 8
Day 4

Day 4 - Bench / Paused Deadlift

5 exercises
Bench Press (Barbell)
1 @ RPE 7 / 3 x 77% x 5
Feet Up Bench Press
3 x 6 @ RPE 7
Deadlift (Paused)
4 x 67% x 4

Pause deadlifts 1"/2.5cm off the floor. Source intensity uses the exercise-specific unit.

Bent Over Row (Barbell)
3 x 6-8 @ RPE 8
Lat Pulldown
3 x 10-12 @ RPE 8.5

Neutral/underhand.

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