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. It’s 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 one-week 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. It’s 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
 GENERAL WARMUP GUIDELINES
We will start here for warmup guidelines. Use this warmup exactly as written for 3 weeks before making changes, after which
you should customize it based on your preference for more or less work needed in a specific area. The purpose of warmup is to
prepare you to lift effectively, prevent injury, and rehearse movement patterns. This should not take you more than 15 minutes
at your slowest, 10 minutes on average.

CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE) GENERIC DYNAMIC STRETCH/ACTIVATION BENCH PRESS
MOVEMENT: DESCRIPTION: MOVEMENT: DESCRIPTION: MOVEMENT: DESCRIPTION:
1) CLICK TO CHOOSE n/a 1) Shoulder Roll from the quadruped position, retract the 1) Theraband Band Pull-apart cinch the band for moderate tension.
scapula, shrug and roll the shoulders in a Drop the shoulders, arch the spine
circular motion 5-15 times slightly and perform 20 band pull-
aparts, and then an additional 20 at an
elevated angle
2) CLICK TO CHOOSE n/a 2) Cat/Camel from the quadruped position, bridge the 2) Band Dislocations cinch the band for light to moderate
thoracic spine and press the hips towards the tension. Keep the elbows locked and
shoulders. Then, arch the back and reach the rotate the arms in full circles from the
shin toawrd the ceiling. Repeat 5x. front to the back. Repeat 10x

3) CLICK TO CHOOSE n/a 3) Donkey Kick from the quadruped position, drive the heel 3) Theraband Band Pull-apart RD#2double up the band by wrapping it
outward and upwards, activating the glutes. around a pole or post. Hold both ends in
Perform 5-10x per side one hand and use your other arm to
brace against something else. Perform
10x pull-aparts per arm.
4) Broad Jump, squat landingbegin in a neutral athletic stance . 4) Glute Bridge flip over on your back and lie down on the 4) Lat Pulldown set a lat pulldown with light weight.
Swing the arms (small) and jump ground. Draw the knees upward and drive your Perform 10-20 repetitions with good
forward, landing in a neutral shoulder heels down into the floor and press the hips up form
width squat stance. Bend the knees and toward the ceiling. Contract the glutes. Repeat
absorb the landing , finishing in a full 10x
deep squat. Repeat 5-10x.
5) Leg Swings 10x front/back , 10x side/side per leg. 5) Hollow Rock Lie down on your back, keep the ankles 5) Close Grip Bench Press with an unloaded bar, perform 10x CGBP
Keep torso vertical, reach higher and together and the hands together and pointed
higher each swing. 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.
6) Ultra-wide Grip Bench Press with an unloaded bar, perform 10x
ultra-wide presses
7) Competition Press with an unloaded bar, perform 10x
competition presses
FOAM ROLL
1) Anterior Leg/IT Bandfoam roll the quads and IT band 5x each.
2) Glutes/Piriformis foam roll the glutes and then position the legs
in a crossed position and foam roll the
glutes/piriformis
 TSA INTERMEDIATE 9-WEEK TRAINING CYCLE

WEEK 1 9 WEEKS OUT WEEK 2 8 WEEKS OUT WEEK 3 7 WEEKS OUT WEEK 4 6 WEEKS OUT WEEK 5 5 WEEKS OUT WEEK 6 4 WEEKS OUT WEEK 7 3 WEEKS OUT WEEK 8 2 WEEKS OUT WEEK 9 1 WEEK OUT

DAY 1 INTRO WEEK DAY 1 DAY 1 DAY 1 DAY 1 DAY 1 DAY 1 DAY 1 DAY 1
SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: Planning SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: SETS REPS %1RM LOAD lsRPE notes: Planning SETS REPS %1RM LOAD lsRPE notes:
SQ1 SQUAT Squat 4 5 73% 145 SQUAT Squat 5 5 75% 150 SQUAT Squat 5 5 78% 155 SQUAT Squat 5 5 80% 160 SQ1 SQUAT Squat 5 5 82% 165 SQUAT Squat 5 3 86% 170 SQUAT Squat 4 2 89% 180 SQUAT Squat 1 1 93% 185 SQ1 SQUAT Squat 1-3RM 0
SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 0 SQUAT Squat 2 2 87% 175 SQUAT Squat 0
BN 1 BENCH Bench Press 3 7 69% 70 BENCH Bench Press 4 7 71% 70 BENCH Bench Press 4 7 74% 75 BENCH Bench Press 4 7 76% 75 BN 1 BENCH Bench Press 4 7 78% 80 BENCH Bench Press 4 6 75% 75 BENCH Bench Press 4 6 77% 75 BENCH Bench Press 3 5 81% 80 BN 1 BENCH 0
lat ACC Chest Supported Row 3 6 @7RPE ACC Chest Supported Row 4 6 @8.5RPE ACC Chest Supported Row 4 6 @8.5RPE ACC Chest Supported Row 4 6 @8.5RPE lat ACC Chest Supported Row 3 6 @8.5RPE ACC Chest Supported Row 5 5 @8.5RPE ACC Chest Supported Row 5 5 @8.5RPE ACC Chest Supported Row 3 5 @8.5RPE lat ACC Chest Supported Row 3 5 @8.5RPE
BN acc BENCH Close Grip Bench Press 3 6 @7RPE BENCH Close Grip Bench Press 4 6 @8RPE BENCH Close Grip Bench Press 4 6 @8RPE BENCH Close Grip Bench Press 4 6 @8RPE BN acc BENCH Close Grip Bench Press 3 6 @8RPE BENCH Close Grip Bench Press 5 5 @8RPE BENCH Close Grip Bench Press 5 5 @8RPE BENCH Close Grip Bench Press 3 5 @8RPE BN acc BENCH 0
0 0 0
0 0 0
DAY 2 DAY 2 DAY 2 DAY 2 DAY 2 DAY 2 0 DAY 2 0 DAY 2 0 DAY 2
DL 1 DEADLIFT Deadlift 3 4 77% 230 DEADLIFT Deadlift 4 4 80% 240 DEADLIFT Deadlift 4 4 82% 245 DEADLIFT Deadlift 4 4 84% 250 DL 1 DEADLIFT Deadlift 4 4 85% 255 DEADLIFT Deadlift 4 2 87% 260 DEADLIFT Deadlift 4 1 90% 270 DEADLIFT Deadlift 3 1 93% 280 DL 1 BENCH Bench Press 1-3RM 0
BN 2 BENCH Bench Press 4 5 73% 75 BENCH Bench Press 5 5 75% 75 BENCH Bench Press 5 5 78% 80 BENCH Bench Press 5 5 80% 80 BN 2 BENCH Bench Press 5 5 81% 80 BENCH Bench Press 4 4 83% 85 BENCH Bench Press 4 4 85% 85 BENCH Bench Press 3 3 87% 85 BN 2 ACC Overhead Press 3-5RM
lats 2 ACC Bent Row 3 6 @7.5RPE ACC Bent Row 4 6 @9RPE ACC Bent Row 4 6 @9RPE ACC Bent Row 4 6 @9RPE lats 2 ACC Bent Row 3 6 @9RPE ACC Bent Row 4 6 @9RPE ACC Bent Row 4 5 @9RPE ACC Bent Row 3 5 @9RPE ACC
0 0 0
0 0 0
DAY 3 DAY 3 DAY 3 DAY 3 DAY 3 DAY 3 0 DAY 3 0 DAY 3 0 DAY 3
SQ 2 SQUAT Squat 3 7 69% 140 SQUAT Squat 4 7 71% 140 SQUAT Squat 4 7 74% 150 SQUAT Squat 4 7 76% 150 SQ 2 SQUAT Squat 4 7 78% 155 SQUAT Squat 3 5 81% 160 SQUAT Squat 3 4 84% 170 SQUAT Squat 3 3 86% 170 ACC Squat 69%
shoulders ACC Overhead Press 2 8 @7.5 RPE ACC Overhead Press 3 8 @8.5RPE ACC Overhead Press 3 8 @8.5RPE ACC Overhead Press 3 8 @8.5RPE shoulders ACC Overhead Press 2 8 @8.5RPE ACC Overhead Press 3 6 @8.5RPE ACC Overhead Press 3 6 @8.5RPE ACC Overhead Press 3 6 @8.5RPE ACC Overhead Press 2 8 @7.5 RPE
lats 3 ACC Chest Supported Row 3 10 @7.5RPE ACC Chest Supported Row 4 10 @8.5RPE ACC Chest Supported Row 4 10 @8.5RPE ACC Chest Supported Row 4 10 @8.5RPE lats 3 ACC Chest Supported Row 3 10 @8.5RPE ACC Chest Supported Row 4 8 @8.5RPE ACC Chest Supported Row 4 8 @8.5RPE ACC Chest Supported Row 3 8 @8.5RPE ACC Chest Supported Row 3 10 @7.5RPE
glutes ACC Barbell Glute Thrust 3 4 @7RPE ACC Barbell Glute Thrust 3 6 @8RPE ACC Barbell Glute Thrust 3 6 @8RPE ACC Barbell Glute Thrust 3 6 @8RPE glutes ACC ACC Barbell Glute Thrust 4 5 @8RPE ACC Barbell Glute Thrust 3 4 @8RPE ACC ACC Barbell Glute Thrust 3 4 @7RPE
0 0 0
0 0 0
DAY 4 DAY 4 DAY 4 DAY 4 DAY 4 DAY 4 0 DAY 4 0 DAY 4 0 DAY 4
BN 3 BENCH Bench Press 3 4 76% 75 BENCH Bench Press 4 4 78% 80 BENCH Bench Press 4 4 81% 80 BENCH Bench Press 4 4 83% 85 BN 3 BENCH Bench Press 4 4 84% 85 BENCH Bench Press 5 3 87% 85 BENCH Bench Press 4 2 90% 90 BENCH Bench Press 1 1 93% 95 BN 3 DEADLIFT Deadlift 1-3RM 0
BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 0 BENCH Bench Press 3 2 90% 90 DEADLIFT Deadlift 0
DL 2 DEADLIFT Pause Deadlift, 1" off floor 2 3 68% 205 DEADLIFT Pause Deadlift, 1" off floor
3 3 70% 210 DEADLIFT Pause Deadlift, 1" off floor
3 3 73% 220 DEADLIFT Pause Deadlift, 1" off floor
3 3 75% 225 DL 2 DEADLIFT Pause Deadlift, 1" off floor
3 3 77% 230 DEADLIFT Pause Deadlift, 1" off floor
3 2 78% 235 DEADLIFT Pause Deadlift, 1" off floor
3 2 81% 245 DEADLIFT lats ACC Bent Row 3 3 @9RPE
lats 4 ACC Bent Row 4 5 @8RPE ACC Bent Row 5 5 @9RPE ACC Bent Row 5 5 @9RPE ACC Bent Row 5 5 @9RPE lats 4 ACC Bent Row 3 5 @9RPE ACC Bent Row 5 5 @9RPE ACC Bent Row 4 4 @9RPE ACC BN acc BENCH Close Grip Bench Press3-5RM 0
BN acc BENCH Close Grip Bench Press 2 3 @8RPE BENCH Close Grip Bench Press 3 3 @9RPE BENCH Close Grip Bench Press 3 3 @9RPE BENCH Close Grip Bench Press 3 3 @9RPE BN acc BENCH Close Grip Bench Press 3 3 @8RPE BENCH Close Grip Bench Press 3 3 @9RPE BENCH Close Grip Bench Press 4 2 @9RPE BENCH Close Grip Bench Press 3 2 @9RPE ACC
0 0 0
0 0 0
 1 2 3 4 5 6 7 8 9 10 11 12
10 100,0% 95,9% 93,0% 90,2% 87,6% 85,2% 82,8% 80,5% 78,3% 76,2% 73,2% 70,7%
9,5 98,0% 94,5% 91,6% 88,9% 86,4% 84,0% 81,7% 79,4% 77,3% 74,7% 72,0% 69,5%
9 95,9% 93,0% 90,2% 87,6% 85,2% 82,8% 80,5% 78,3% 76,2% 73,2% 70,7% 68,1%
8,5 94,5% 91,6% 88,9% 86,4% 84,0% 81,7% 79,4% 77,3% 74,7% 72,0% 69,5% 66,9%
8 93,0% 90,2% 87,6% 85,2% 82,8% 80,5% 78,3% 76,2% 73,2% 70,7% 68,1% 65,6%
7,5 91,6% 88,9% 86,4% 84,0% 81,7% 79,4% 77,3% 74,7% 72,0% 69,5% 66,9% 64,4%
7 90,2% 87,6% 85,2% 82,8% 80,5% 78,3% 76,2% 73,2% 70,7% 68,1% 65,6% 63,0%
6,5 88,9% 86,4% 84,0% 81,7% 79,4% 77,3% 74,7% 72,0% 69,5% 66,9% 64,4% 61,8%

MAXES:
lbs WT x REPS
SQUAT: 200,0 200 1
BENCH: 100,0 -OR- 100 1
SUMO DEADLIFT: 300,0 300 1

these values below adjust the RPE chart for lifters who are lower or higher rep dominant, and generally not to be used

adjustments less than three reps (low rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
A: 1 (normal = 1) low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1RMs

adjustments greater than three reps (high rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
A: 1 (normal = 1) low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes 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, it’s 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 Q: I need to work up to a top set of 1x4 @8.5RPE. How can I figure
1x5x135 warmups out what load to use?
1x4x225 warmups
1x4x275 warmups First, we need to determine your estimated 1RM (e1RM). Look up
1x8x295 @7 RPE <-- 1st gauging set the rep/RPE numbers for the last time you did today’s exercise. Find
#1 1x8x305 @8 RPE <-- 1st work set the associated percentage and divide the weight used by the
#2 1x8x305 @8 RPE <-- repeat set percentage. This will give you your e1RM. We can estimate our top
1x8x305 @8.5 <-- repeat set set for the day using the RPE chart to help determine how much
#3 RPE 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 RPE’s below the top set = 10%). The point of the ramp up
sets isn’t 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.