INSTRUCTIONS

begin here

We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength
and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by
week toward a testing week at the end of the cycle. The program is designed to work on many of the
shortcomings and inefficiencies we see in common intermediate and beginner level lifters. Namely,
underdeveloped posterior chains, lack of technical practice with the competition lifts, control off the floor in the
deadlift, and upper body hypertrophy.
BEGIN
1 Enter your current 1RMs or a recent low-rep, high load set (sets under 4 will give more reliable numbers to populate the loads) in the highlighted boxes
on the MAXES+CHART page. Do not enter theoretical maxes, or desired training outcomes. It is not needed to enter in a 90% or 95% of your maxes
simply your maxes will do.

2 Look over the cycle, familiarize yourself with what is to come. We suggest running the plan without modifications the first time through before
attempting changes. Refer to our guide on RPE included for the best results

3 Read through the FAQ below, and if you have further questions, don't hesitate to ask via email to [email protected] or
[email protected]

4 If you'd like, donate at www.thestrengthathlete.com/freebies

Q: Give me some stats on this baby.

A: Ok! For most of the training cycle, over half of your training weekly volume will come from bench press and variations, with the next highest chunk

coming from squats. Bench generally responds well to a higher volume approach than the other lifts. Volume will rise over the first 5 weeks (as will
intensity), before both gradually taper toward the end of the cycle. Actual per-lift intensity rises, but the relative intensity drops.

Q: What's that lsRPE column? What's lsRPE?

A: That stands for last set RPE, a measure of how hard you are training. Its simply the RPE of your very final set. It allows us to see how hard the training
ACTUALLY is versus how hard we planned it to be. Its a good idea for you to get in the habit of rating each movement

Q: Why did you use RPE on assistance work?

A: Using rep ranges are a fine way to go too, but otherwise we have no concrete way of pushing progression on a movement where we have no 1RM data,
and it would be pointless to get. It allows us to target a specific subjective difficulty.

Q: How would you characterize the periodization?

A: Well, this is a daily undulating approach (DUP) with a more linear pattern at the weekly level. No need to be fancy for the general intermediate lifter
with complex weekly loading schemes.

Q: What do I do before and after this to maximize progress?

A: We have built in an intro week, which allows athletes to begin immeidately. If you completed the approach and want to run it again, we suggest a oneweek deload before beginning again.

Q: Can I use this for a meet?

A: For sure. Although you will have to change the last week so that all of the tests line up on your meet day (Saturday, usually). I'd suggest either

practicing openers on Monday or 1-3 x 1 x 85% and 3 x 3 x 70% on Wednesday for just squat and bench. Rest for the remainder of days and kill it at
your meet.

Q: Why 9 weeks?
A: An intermediate level lifter can probably see measurable progress over 8 weeks. We added an extra introductory week at reduced volume and intensity
to ramp into the main work.

Q: What's all that other stuff on the MAXES+CHART tab?

A: Don't worry about it. Its a way to adjust loads for athletes who are either high rep dominant or low rep dominant, but I wouldn't worry about it. Play
with those values at your own peril

Q: Can I swap X for Y?

A: Sure, but keep in mind we designed this so that you can progress. If you want to add, change, or remove things, we won't stop you. But we also don't
suggest it the first go-around.

Q: How can I ever repay you?

A: Aw shucks. Just progress well on the approach, share it, and if you want to contribute to more things like this in the future, we have a donate button at
www.thestrengthathlete.com/freebies

Q: For my testing at the end, what should I shoot for?

A: We suggest small PR attempts of 5lbs on upper body and 10lbs on lower body. If you are successful, you are welcome to go up until you reach a weight
you cannot do, or is an RPE 9.5! It is better to start manageable than to shoot too high and end on a bad note. Small progress over time amounts to
large progress. For instance, +10/+5/+10 on your lifts every 10 weeks amounts to a giant 125lbs to your total in a year

We will start here for warmup guidelines. Use this warmup exactly a
should customize it based on your preference for more or less work
you to lift effectively, prevent injury, and rehearse movement patter
slowest, 10 minutes on average.
CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)
MOVEMENT:
1) CLICK TO CHOOSE

2) CLICK TO CHOOSE

3) CLICK TO CHOOSE

4) Broad Jump, squat landin

5) Leg Swings

GENERAL WARMUP GUIDELINES

re for warmup guidelines. Use this warmup exactly as written for 3 weeks before making
e it based on your preference for more or less work needed in a specific area. The purp
ively, prevent injury, and rehearse movement patterns. This should not take you more t
utes on average.

R WARMUP (CHOOSE AT LEAST THREE)

DESCRIPTION:
n/a

GENERIC DYNAMIC STRETCH/ACTIVA

MOVEMENT:
1) Shoulder Roll

n/a

2) Cat/Camel

n/a

3) Donkey Kick

begin in a neutral athletic stance. Swing

the arms (small) and jump forward, landing
in a neutral shoulder width squat stance.
Bend the knees and absorb the landing,
finishing in a full deep squat. Repeat 510x.
10x front/back, 10x side/side per leg.
Keep torso vertical, reach higher and
higher each swing.

4) Glute Bridge

5) Hollow Rock

FOAM ROLL
1) Anterior Leg/IT Ban
2) Glutes/Piriformis

3 weeks before making changes, after which you

specific area. The purpose of warmup is to prepare
uld not take you more than 15 minutes at your

YNAMIC STRETCH/ACTIVATION
DESCRIPTION:
from the quadruped position, retract the scapula,
shrug and roll the shoulders in a circular motion 515 times

1)

from the quadruped position, bridge the thoracic

spine and press the hips towards the shoulders.
Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x.

2)

from the quadruped position, drive the heel outward

and upwards, activating the glutes. Perform 5-10x
per side

3)

flip over on your back and lie down on the ground.

Draw the knees upward and drive your heels down
into the floor and press the hips up toward the
ceiling. Contract the glutes. Repeat 10x

4)

Lie down on your back, keep the ankles together

and the hands together and pointed toward the
ceiling. Maintain a slightly elevated position with
the legs and rock forward and backward, engaging
the abs. The movement can be made easier and
harder by changing the bend of the knees and
location of the hands.

5)

6)
7)
foam roll the quads and IT band 5x each.
foam roll the glutes and then position the legs in a
crossed position and foam roll the glutes/piriformis

BENCH PRESS
MOVEMENT:
Theraband Band Pull-apart

Band Dislocations

DESCRIPTION:
cinch the band for moderate tension. Drop
the shoulders, arch the spine slightly and
perform 20 band pull-aparts, and then an
additional 20 at an elevated angle
cinch the band for light to moderate tension.
Keep the elbows locked and rotate the arms
in full circles from the front to the back.
Repeat 10x

Theraband Band Pull-apart RDdouble up the band by wrapping it around a

pole or post. Hold both ends in one hand
and use your other arm to brace against
something else. Perform 10x pull-aparts per
arm.
Lat Pulldown

set a lat pulldown with light weight. Perform

10-20 repetitions with good form

Close Grip Bench Press

with an unloaded bar, perform 10x CGBP

Ultra-wide Grip Bench Press

Competition Press

with an unloaded bar, perform 10x ultrawide presses

with an unloaded bar, perform 10x
competition presses

TSA INTERMEDIATE 9-WEEK TRAINING CYC

WEEK 1 9 WEEKS OUT
DAY 1 INTRO WEEK
SQ1 SQUAT
BN 1 BENCH
lat ACC
BN acc BENCH

SETS

REPS

%1RM

LOAD

4
3
3
3

5
7
6
6

73%
69%
@7RPE
@7RPE

250
130

3
4
3

4
5
6

77%
73%
@7.5RPE

330
140

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

3
2
3
3

7
8
10
4

69%
@7.5 RPE
@7.5RPE
@7RPE

235

Bench Press
Pause Deadlift, 1" off floor
Bent Row
Close Grip Bench Press

3
2
4
2

4
3
5
3

76%
68%
@8RPE
@8RPE

145
290

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

DAY 2
DL 1 DEADLIFT Deadlift
Bench Press
BN 2 BENCH
Bent Row
lats 2 ACC

DAY 3
SQ 2 SQUAT
shoulders ACC
lats 3 ACC
glutes ACC

DAY 4
BN 3 BENCH
DL 2 DEADLIFT
lats 4 ACC
BN acc BENCH

12-week VOL vs
200
150
100
50

12-week VOL vs
200
150
100
50
0
WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

RAINING CYCLE
WEEK 2 8 WEEKS OUT
DAY 1
lsRPE

notes:

SETS REPS
SQUAT
BENCH
ACC
BENCH

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

5
4
4
4

5
7
6
6

Deadlift
Bench Press
Bent Row

4
5
4

4
5
6

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

4
3
4
3

7
8
10
6

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

4
3
5
3

4
3
5
3

DAY 2
DEADLIFT
BENCH
ACC

DAY 3
SQUAT
ACC
ACC
ACC

DAY 4
BENCH
DEADLIFT
ACC
BENCH

12-week VOL vs. Intensity

250
200
150
100
50

12-week VOL vs. Intensity

EEK 5

250
200
150
100
50
0
WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 3
DAY 1
%1RM

LOAD

75%
71%
@8.5RPE
@8RPE

255
135

lsRPE

notes:
SQUAT
BENCH
ACC
BENCH

DAY 2
80%
75%
@9RPE

345
145

DEADLIFT
BENCH
ACC

DAY 3
71%
@8.5RPE
@8.5RPE
@8RPE

240

SQUAT
ACC
ACC
ACC

DAY 4
78%
70%
@9RPE
@9RPE

250
200
150
100
50

150
300

BENCH
DEADLIFT
ACC
BENCH

250
200
150
100
50
0

EEK 12

7 WEEKS OUT
SETS REPS

%1RM

LOAD

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

5
4
4
4

5
7
6
6

78%
74%
@8.5RPE
@8RPE

265
140

Deadlift
Bench Press
Bent Row

4
5
4

4
5
6

82%
78%
@9RPE

355
150

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

4
3
4
3

7
8
10
6

74%
@8.5RPE
@8.5RPE
@8RPE

250

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

4
3
5
3

4
3
5
3

81%
73%
@9RPE
@9RPE

155
315

lsRPE

WEEK 4 6 WEEKS OUT

DAY 1
notes:

SETS REPS
SQUAT
BENCH
ACC
BENCH

%1RM

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

5
4
4
4

5
7
6
6

80%
76%
@8.5RPE
@8RPE

Deadlift
Bench Press
Bent Row

4
5
4

4
5
6

84%
80%
@9RPE

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

4
3
4
3

7
8
10
6

76%
@8.5RPE
@8.5RPE
@8RPE

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

4
3
5
3

4
3
5
3

83%
75%
@9RPE
@9RPE

DAY 2
DEADLIFT
BENCH
ACC

DAY 3
SQUAT
ACC
ACC
ACC

DAY 4
BENCH
DEADLIFT
ACC
BENCH

WEEK 5
LOAD

lsRPE

notes:

Planning

270
145

SQ1
BN 1
lat
BN acc

360
155

DL 1
BN 2
lats 2

260

SQ 2
shoulders
lats 3
glutes

160
325

BN 3
DL 2
lats 4
BN acc

WEEK 5 5 WEEKS OUT

DAY 1
SETS REPS
SQUAT
BENCH
ACC
BENCH

%1RM

LOAD

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

5
4
3
3

5
7
6
6

82%
78%
@8.5RPE
@8RPE

280
150

Deadlift
Bench Press
Bent Row

4
5
3

4
5
6

85%
81%
@9RPE

365
155

Squat
Overhead Press
Chest Supported Row

4
2
3

7
8
10

78%
@8.5RPE
@8.5RPE

265

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

4
3
3
3

4
3
5
3

84%
77%
@9RPE
@8RPE

160
330

DAY 2
DEADLIFT
BENCH
ACC

DAY 3
SQUAT
ACC
ACC
ACC

DAY 4
BENCH
DEADLIFT
ACC
BENCH

lsRPE

WEEK 6 4 WEEKS OUT

DAY 1
notes:

SETS REPS %1RM

SQUAT
BENCH
ACC
BENCH

LOAD

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

5
4
5
5

3
6
5
5

86%
75%
@8.5RPE
@8RPE

290
145

Deadlift
Bench Press
Bent Row

4
4
4

2
4
6

87%
83%
@9RPE

375
160

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

3
3
4
4

5
6
8
5

81%
@8.5RPE
@8.5RPE
@8RPE

275

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

5
3
5
3

3
2
5
3

87%
78%
@9RPE
@9RPE

165
335

DAY 2
DEADLIFT
BENCH
ACC

DAY 3
SQUAT
ACC
ACC
ACC

DAY 4
BENCH
DEADLIFT
ACC
BENCH

WEEK 7 3 WEEKS OUT

DAY 1
lsRPE

notes:

SETS REPS
SQUAT
BENCH
ACC
BENCH

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

4
4
5
5

2
6
5
5

Deadlift
Bench Press
Bent Row

4
4
4

1
4
5

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

3
3
4
3

4
6
8
4

Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press

4
3
4
4

2
2
4
2

DAY 2
DEADLIFT
BENCH
ACC

DAY 3
SQUAT
ACC
ACC
ACC

DAY 4
BENCH
DEADLIFT
ACC
BENCH

WEEK 8
DAY 1
%1RM

LOAD

89%
77%
@8.5RPE
@8RPE

305
150

lsRPE

notes:
SQUAT
BENCH
ACC
BENCH

DAY 2
90%
85%
@9RPE

385
165

DEADLIFT
BENCH
ACC

DAY 3
84%
@8.5RPE
@8.5RPE
@8RPE

285

SQUAT
ACC
ACC
ACC

DAY 4
90%
81%
@9RPE
@9RPE

175
350

BENCH
DEADLIFT
ACC
BENCH

2 WEEKS OUT
SETS REPS

%1RM

LOAD

Squat
Bench Press
Chest Supported Row
Close Grip Bench Press

1
3
3
3

1
5
5
5

93%
81%
@8.5RPE
@8RPE

315
155

Deadlift
Bench Press
Bent Row

3
3
3

1
3
5

93%
87%
@9RPE

400
165

Squat
Overhead Press
Chest Supported Row

3
3
3

3
6
8

86%
@8.5RPE
@8.5RPE

290

Bench Press

93%

180

Close Grip Bench Press

@9RPE

lsRPE

WEEK 9
DAY 1
notes:

Planning
SQ1 SQUAT
BN 1 BENCH
lat ACC
BN acc BENCH

DAY 2
DL 1 BENCH
BN 2 ACC
ACC

DAY 3
ACC
ACC
ACC
ACC

DAY 4
BN 3 DEADLIFT
lats ACC
BN acc BENCH
ACC

1 WEEK OUT
SETS

Squat
Chest Supported Row

REPS

%1RM

1-3RM
3

LOAD

0
0
5

@8.5RPE
0

Bench Press
Overhead Press

Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust

Deadlift
Bent Row
Close Grip Bench Press

1-3RM
3-5RM

2
3
3

1-3RM
3
3-5RM

8
10
4

69%
@7.5 RPE
@7.5RPE
@7RPE

0
3

@9RPE
0

lsRPE

notes:

10

100.0%

95.9%

93.0%

9.5

98.0%

94.5%

91.6%

95.9%

93.0%

90.2%

8.5

94.5%

91.6%

88.9%

93.0%

90.2%

87.6%

7.5

91.6%

88.9%

86.4%

90.2%

87.6%

85.2%

6.5

88.9%

86.4%

84.0%

lbs
SQUAT:
BENCH:
SUMO DEADLIFT:

340.0

-OR-

192.0
430.0

these values below adjust the RPE chart for lifters who are lower or highe
adjustments less than three reps (low rep dominant)
high rep dominant:

formula: = percentage ^ A
A:

1 (normal = 1)

adjustments greater than three reps (high rep dominant)

high rep dominant:

formula: = percentage ^ A
A:

1 (normal = 1)

100.0%
95.0%
90.0%
85.0%
80.0%
75.0%
70.0%
65.0%
60.0%
55.0%
1

10

11

12

70.0%
65.0%
60.0%
55.0%
1

10

11

12

90.2%

87.6%

85.2%

82.8%

80.5%

88.9%

86.4%

84.0%

81.7%

79.4%

87.6%

85.2%

82.8%

80.5%

78.3%

86.4%

84.0%

81.7%

79.4%

77.3%

85.2%

82.8%

80.5%

78.3%

76.2%

84.0%

81.7%

79.4%

77.3%

74.7%

82.8%

80.5%

78.3%

76.2%

73.2%

81.7%

79.4%

77.3%

74.7%

72.0%

MAXES:
WT x REPS
340

192

430

r lifters who are lower or higher rep dominant, and generally not to be used

high rep dominant:

low rep dominant:

(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perfo

dominant)
high rep dominant:
low rep dominant:

(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perfo

RPE 10
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
RPE 6.5

10

11

12

RPE 7
RPE 6.5

10

11

12

10

11

12

78.3%

76.2%

73.2%

70.7%

77.3%

74.7%

72.0%

69.5%

76.2%

73.2%

70.7%

68.1%

74.7%

72.0%

69.5%

66.9%

73.2%

70.7%

68.1%

65.6%

72.0%

69.5%

66.9%

64.4%

70.7%

68.1%

65.6%

63.0%

69.5%

66.9%

64.4%

61.8%

hletes can perform reps at higher %1RM

etes cannot perform high reps with higher %1RMs

hletes can perform reps at higher %1RM

etes cannot perform high reps with higher %1RMs

RPE - RATE OF PERCEIVED EXERTION

Q: What is RPE and why is it useful?
RPE (rate of perceived exertion) is a rating system that allows athletes to measure how hard something feels to you at the time. It is
a subjective measure of your strength at a given time. We rate this on a scale from one to ten. The higher the number, the harder the
set felt. It is also a way to quantify those feelings we have immediately post-set of gauging how difficult it was. I could maybe have
done 1 or 2 more reps. The RPE scale quantifies this.
RPE allows you to regulate your training intensity based on your condition right now. Not your last meet, yesterday, or even your last set.
It allows you to quantify where your preparedness is at any given time.

Q: I see a protocol that looks like this: 3x8 @8 RPE. What do I

do?
This is known as a repeat set, and we often use this method for
assistance movements, or cases where 1RMs are not established or
difficult to establish. As the name implies, you try to repeat the same
load and reps on subsequent sets. As fatigue rises, your RPE will also
rise. By monitoring this rise in RPE, you can determine your level of
fatigue and when its time to add more weight to the bar.
The first thing you will do is work up to the prescribed rep & RPE as
directed. You will want to warm up and ramp up the weights to what
will be your working weight for your top set at RPE 8. From there, you
will repeat this for the number of remaining sets (in this example, it
would be 2 more sets, for 3 total sets).
To progress week to week, monitor the rise in RPE over the course of
the sets. If you are finding a 0-0.5 RPE jump from first to last set, its
safe to add some weight next time. If you are finding an increase of
1+ RPE, leave the load as is for next week.

Sample Exercise using repeat method

1x5x135
1x4x225
1x4x275
1x8x295
#1 1x8x305
#2 1x8x305
#3 1x8x305

warmups
warmups
warmups
@7 RPE
@8 RPE
@8 RPE
@8.5 RPE

<-<-<-<--

1st gauging set

1st work set
repeat set
repeat set

Q: I need to work up to a top set of 1x4 @8.5RPE. How can I figure

out what load to use?
First, we need to determine your estimated 1RM (e1RM). Look up the
rep/RPE numbers for the last time you did todays exercise. Find the
associated percentage and divide the weight used by the percentage. This
will give you your e1RM. We can estimate our top set for the day using the
RPE chart to help determine how much weight will be used. [email protected] yields
~85%. Multiply your e1RM by the percentage to determine your top set
load.
After warming up, we suggest ~2 gauging sets at the top set prescribed
rep range, but for each gauging set you climb 1 RPE closer to the assigned
top set RPE. In order to feel confident picking that load based on how you
are feeling do your first gauging set at 4 reps @ 7 RPE, and another one
at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gauging
set). At this point you should be able to fairly accurately estimate a load
that would yield 4 reps @ 8.5 RPE for your top set.
A general rule is to subtract 5% for each RPE below the top set. So your
target for the first set will be about 10% below your top set (5% per RPE *
2 RPEs below the top set = 10%). The point of the ramp up sets isnt
necessarily to nail them right on the money, but rather to do the reps and
get close on the RPE and for the top set, you want to be within a half RPE
of the prescribed numbers.