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
Click ••• for alternates
Band Pull-Aparts
3 x 30
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
Fit check
Is TSA 9 Week Intermediate Approach right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Machine, Cable, Resistance Band, Bodyweight.
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 - Intro/Acclimation
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
9
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
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
Squat / Press Assistance
4 exercises
Squat (Barbell)
6 x 73% x 4
Incline Bench Press (Dumbbell)
3 x 8-10 @ RPE 7
Click ••• for alternates
Leg Press
3 x 8-10 @ RPE 7.5
Click ••• for alternates
Chest Supported Row (Dumbbell)
3 x 10-12 @ RPE 8
Click ••• for alternates
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. Use Deadlift (Barbell) 1RM for percentage-based loading.
Bent Over Row (Barbell)
3 x 6-8 @ RPE 8
Lat Pulldown
3 x 10-12 @ RPE 8.5
Neutral/underhand.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about TSA 9 Week Intermediate Approach
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 9 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.