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ProgramsThe Strength Athlete · TSA

TSA Beginner Approach

The Strength Athlete's official free beginner program: 9 weeks on dual tracks (choose % or RPE) building to a 3RM test, plus an optional 4-week first-meet prep phase, 4 sessions a week.

Weeks
13
Days / week
4
Exercises / day
2–5
  • Beginner
  • Strength
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Week structure

Week 1Introduction/adaptation week (9 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat2 × 1 · 69% e1RMCompetition-style squat3 × 7 · 64% e1RM
  • Barbell Bench Press2 × 1 · 74% e1RM3 × 7 · 65% e1RM
  • Dumbbell Bench Press3 × 12 · @7RPE 6-7 range
  • Dumbbell One-Arm Row3 × 12 · @8RPE 6-8 range
  • Sit-Up3 × 15 · @8Weighted decline sit-up. RPE 6-8 range.

Day 2

  • Barbell Conventional Deadlift3 × 4 · 65% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor. Or autoregulate at RPE 6.5
  • Barbell Bench Press1 × 4 · 75% e1RM2 × 8 · 65% e1RM
  • Barbell Hip Thrust3 × 10 · @7.5RPE 6-7.5 range.
  • Cable Triceps Pushdown3 × 12 · @8RPE 6-8 range
  • Dumbbell Bicep Curl3 × 12 · @8RPE 6-8 range

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat3 × 5 · 74% e1RMCompetition-style squat. Or self-regulate by RPE 6.
  • Cable Lat Pulldown3 × 15 · @7.5RPE 6-7.5 range.
  • Dumbbell Overhead Press3 × 12 · @7.5One-arm alternating. RPE 6-7.5 range.
  • Cable Overhead Triceps Extension3 × 15 · @7.5Original is a one-arm dumbbell overhead; can substitute. RPE 6-7.5 range
  • EZ Bar Curl3 × 15 · @7.5RPE 6-7.5 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 4 · 80% e1RMOr autoregulate at RPE 72 × 4 · 75% e1RM
  • Barbell Bench Press3 × 4 · 67% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 6
  • Machine Leg Press3 × 10 · @7.5RPE 6-7.5 range.
  • Machine Leg Extension3 × 15 · @7.5RPE 6-7.5 range.
Week 2Build week 1 (8 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat2 × 1 · 73% e1RMCompetition-style squat. Or self-regulate by RPE 5.4 × 7 · 68% e1RM
  • Barbell Bench Press2 × 1 · 78% e1RMOr autoregulate at RPE 54 × 7 · 69% e1RM
  • Dumbbell Bench Press4 × 11 · @8.5RPE 7-8.5 range.
  • Dumbbell One-Arm Row3 × 11 · @9RPE 8-9 range.
  • Sit-Up3 × 14 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 4 · 67.5% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 7.
  • Barbell Bench Press1 × 4 · 78% e1RM3 × 8 · 68% e1RM
  • Barbell Hip Thrust3 × 10 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 11 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 11 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 5 · 77% e1RMCompetition-style squat. Or autoregulate at RPE 6.5
  • Cable Lat Pulldown3 × 14 · @8.5RPE 6.5-8.5 range
  • Dumbbell Overhead Press3 × 12 · @8.5Single-arm alternating. RPE 6.5-8.5 range
  • Cable Overhead Triceps Extension3 × 14 · @8.5Original is one-arm dumbbell overhead press; substitutions allowed. RPE 6.5-8.5 range.
  • EZ Bar Curl3 × 14 · @8.5RPE 6.5-8.5 range

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 4 · 82.5% e1RMOr self-regulate by RPE 7.5.2 × 4 · 78% e1RM
  • Barbell Bench Press3 × 4 · 70% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 6.5.1 × 4+ · 70% e1RM · tempo 1-3-1Last set to failure (+), leave 1-2 reps
  • Machine Leg Press3 × 10 · @8RPE 6.5-8 range
  • Machine Leg Extension3 × 14 · @9RPE 8-9 range.
Week 3Build week 2 (7 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat2 × 1 · 76% e1RMCompetition-style squat. Or self-regulate by RPE 5.5.4 × 7 · 71% e1RM
  • Barbell Bench Press2 × 1 · 81% e1RMOr self-regulate by RPE 5.5.4 × 7 · 72% e1RM
  • Dumbbell Bench Press4 × 10 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 10 · @9RPE 8-9 range.
  • Sit-Up3 × 13 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 4 · 70% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 7.
  • Barbell Bench Press1 × 4 · 80% e1RM3 × 8 · 70% e1RM
  • Barbell Hip Thrust3 × 9 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 10 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 10 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 5 · 79% e1RMCompetition-style squat. Or self-regulate by RPE 7.5.
  • Cable Lat Pulldown3 × 13 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 11 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 13 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 13 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 3 · 85% e1RMOr self-regulate by RPE 7.5.3 × 3 · 81% e1RM
  • Barbell Bench Press4 × 4 · 72% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 7
  • Machine Leg Press3 × 9 · @8RPE 6.5-8 range
  • Machine Leg Extension3 × 13 · @9RPE 8-9 range.
Week 4Build week 3 (6 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat2 × 1 · 79% e1RMCompetition-style squat. Or self-regulate by RPE 6.4 × 6-7 · 74% e1RM
  • Barbell Bench Press2 × 1 · 83% e1RMOr autoregulate at RPE 64 × 6-7 · 75% e1RM
  • Dumbbell Bench Press4 × 9 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 9 · @9RPE 8-9 range.
  • Sit-Up3 × 12 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 4 · 72.5% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 7.
  • Barbell Bench Press1 × 4 · 82% e1RM3 × 8 · 72% e1RM
  • Barbell Hip Thrust3 × 8 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 9 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 9 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 4-5 · 81% e1RMCompetition-style squat. Or self-regulate by RPE 8.
  • Cable Lat Pulldown3 × 12 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 10 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 12 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 12 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 2 · 87.5% e1RMOr self-regulate by RPE 7.5.4 × 2 · 84% e1RM
  • Barbell Bench Press3 × 4 · 74% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 7.5.1 × 4+ · 74% e1RM · tempo 1-3-1Last set to failure (+), leave 1-2 reps
  • Machine Leg Press3 × 8 · @8RPE 6.5-8 range
  • Machine Leg Extension3 × 12 · @9RPE 8-9 range.
Week 5Deload week (5 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 82% e1RMCompetition-style squat. Or self-regulate by RPE 5.3 × 5 · 70% e1RM
  • Barbell Bench Press2 × 1 · 85% e1RMOr autoregulate at RPE 64 × 5 · 70% e1RM
  • Dumbbell Bench Press2 × 12 · @7
  • Dumbbell One-Arm Row2 × 12 · @7
  • Sit-Up2 × 15 · @7Weighted decline sit-up.

Day 2

  • Barbell Conventional Deadlift3 × 3 · 71% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 6.
  • Barbell Bench Press1 × 3 · 77% e1RMOr autoregulate at RPE 52 × 6 · 71% e1RM
  • Barbell Hip Thrust2 × 10 · @7
  • Cable Triceps Pushdown2 × 12 · @7
  • Dumbbell Bicep Curl2 × 12 · @7

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat3 × 3 · 78% e1RMCompetition-style squat. Or self-regulate by RPE 5.
  • Cable Lat Pulldown2 × 15 · @7
  • Dumbbell Overhead Press2 × 12 · @7Single-arm alternating
  • Cable Overhead Triceps Extension2 × 15 · @7Original is a one-arm dumbbell overhead; can substitute
  • EZ Bar Curl2 × 15 · @7

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 3 · 82.5% e1RMOr self-regulate by RPE 7.5.2 × 3 · 78% e1RM
  • Barbell Bench Press4 × 3 · 70% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 6
  • Machine Leg Press2 × 10 · @7
  • Machine Leg Extension2 × 15 · @7
Week 6Intensification week 1 (4 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 85% e1RMCompetition-style squat. Or self-regulate by RPE 6.4 × 5 · 74% e1RM
  • Barbell Bench Press2 × 1 · 87% e1RMOr self-regulate by RPE 6.5.5 × 5 · 74% e1RM
  • Dumbbell Bench Press3 × 11 · @8.5RPE 7-8.5 range.
  • Dumbbell One-Arm Row3 × 11 · @8.5RPE 7-8.5 range.
  • Sit-Up3 × 15 · @8.5Weighted decline sit-up. RPE 7-8.5 range

Day 2

  • Barbell Conventional Deadlift3 × 3 · 73% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 7.
  • Barbell Bench Press1 × 3 · 80% e1RMOr self-regulate by RPE 5.5.3 × 6 · 74% e1RM
  • Barbell Hip Thrust3 × 10 · @8.5RPE 7-8.5 range.
  • Cable Triceps Pushdown3 × 11 · @8.5RPE 7-8.5 range.
  • Dumbbell Bicep Curl3 × 11 · @8.5RPE 7-8.5 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 3 · 82% e1RMCompetition-style squat. Or autoregulate at RPE 6.5
  • Cable Lat Pulldown3 × 14 · @8.5RPE 7-8.5 range.
  • Dumbbell Overhead Press3 × 12 · @8.5One-arm alternating. RPE 7-8.5 range.
  • Cable Overhead Triceps Extension3 × 14 · @8.5Original is one-arm dumbbell overhead press; substitutions allowed. RPE 7-8.5 range.
  • EZ Bar Curl3 × 14 · @8.5RPE 7-8.5 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 3 · 86% e1RMOr self-regulate by RPE 8.3 × 3 · 82% e1RM
  • Barbell Bench Press4 × 3 · 73% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 6.5.1 × 3+ · 73% e1RM · tempo 1-3-1Last set to failure (+), leave 1-2 reps
  • Machine Leg Press3 × 10 · @8.5RPE 7-8.5 range.
  • Machine Leg Extension3 × 14 · @8.5RPE 7-8.5 range.
Week 7Intensification week 2 (3 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 88% e1RMCompetition-style squat. Or self-regulate by RPE 7.4 × 5 · 77% e1RM
  • Barbell Bench Press2 × 1 · 89% e1RMOr autoregulate at RPE 75 × 5 · 77% e1RM
  • Dumbbell Bench Press3 × 10 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 10 · @9RPE 8-9 range.
  • Sit-Up3 × 15 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift3 × 3 · 75% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 7.5.
  • Barbell Bench Press1 × 3 · 82% e1RMOr autoregulate at RPE 63 × 6 · 76% e1RM
  • Barbell Hip Thrust3 × 9 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 10 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 10 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat3 × 3 · 85% e1RMCompetition-style squat. Or self-regulate by RPE 7.5.
  • Cable Lat Pulldown3 × 13 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 11 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 13 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 13 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 2 · 87.5% e1RMOr self-regulate by RPE 7.5.4 × 2 · 84% e1RM
  • Barbell Bench Press5 × 3 · 75% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 7
  • Machine Leg Press3 × 9 · @9RPE 8-9 range.
  • Machine Leg Extension3 × 13 · @9RPE 8-9 range.
Week 8Intensification week 3 (2 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 91% e1RMCompetition-style squat. Or self-regulate by RPE 7.5.4 × 5 · 80% e1RM
  • Barbell Bench Press2 × 1 · 91% e1RMOr self-regulate by RPE 7.5.5 × 5 · 80% e1RM
  • Dumbbell Bench Press3 × 9 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 9 · @9RPE 8-9 range.
  • Sit-Up3 × 15 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 2 · 78% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 8.
  • Barbell Bench Press1 × 3 · 84% e1RMOr autoregulate at RPE 73 × 6 · 78% e1RM
  • Barbell Hip Thrust3 × 8 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 9 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 9 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 2 · 87% e1RMCompetition-style squat. Or self-regulate by RPE 7.5.
  • Cable Lat Pulldown3 × 12 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 10 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 12 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 12 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 1 · 91% e1RMOr self-regulate by RPE 7.5.3 × 2 · 86% e1RM
  • Barbell Bench Press4 × 3 · 77% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 7.5.1 × 3+ · 77% e1RM · tempo 1-3-1Last set to failure (+), leave 1-2 reps
  • Machine Leg Press3 × 8 · @9RPE 8-9 range.
  • Machine Leg Extension3 × 12 · @9RPE 8-9 range.
Week 9Test week (end of the main 9 weeks)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 82% e1RMCompetition-style squat. Or autoregulate at RPE 6.53 × 4 · 78% e1RM
  • Barbell Bench Press2 × 1 · 84% e1RMOr self-regulate by RPE 6.5.4 × 4 · 78% e1RM
  • Dumbbell Bench Press3 × 8 · @7.5RPE 6-7.5 range.
  • Dumbbell One-Arm Row3 × 8 · @7.5RPE 6-7.5 range.
  • Sit-Up3 × 15 · @7.5Weighted decline sit-up. RPE 6-7.5 range

Day 2

  • Barbell Conventional Deadlift4 × 1 · 80% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 6-7.
  • Barbell Bench Press1 × 3 · @10
  • Barbell Hip Thrust3 × 7 · @7.5RPE 6-7.5 range.
  • Cable Triceps Pushdown3 × 8 · @7.5RPE 6-7.5 range.
  • Dumbbell Bicep Curl3 × 8 · @7.5RPE 6-7.5 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat1 × 3 · @10Competition-style squat
  • Cable Lat Pulldown3 × 11 · @7.5RPE 6-7.5 range.
  • Dumbbell Overhead Press3 × 9 · @7.5One-arm alternating. RPE 6-7.5 range.
  • Cable Overhead Triceps Extension3 × 11 · @7.5Original is a one-arm dumbbell overhead; can substitute. RPE 6-7.5 range
  • EZ Bar Curl3 × 11 · @7.5RPE 6-7.5 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 3 · @10
  • Barbell Bench Press5 × 1 · 77% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 7.5.
  • Machine Leg Press3 × 7 · @7.5RPE 6-7.5 range.
  • Machine Leg Extension3 × 11 · @7.5RPE 6-7.5 range.
Week 10Meet prep week 1 (4 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 86% e1RMCompetition-style squat. Or self-regulate by RPE 7; intensity range 86-89%.3 × 6 · 75% e1RM
  • Barbell Bench Press1 × 1 · 86% e1RMOr autoregulate at RPE 7; intensity range 86-89%4 × 4 · 79% e1RM
  • Dumbbell Bench Press3 × 10 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 10 · @9RPE 8-9 range.
  • Sit-Up3 × 15 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 4 · 74% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 6-7.
  • Barbell Bench Press1 × 2 · 80% e1RMOr autoregulate at RPE 53 × 7 · 70% e1RM
  • Barbell Hip Thrust3 × 9 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 10 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 10 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat3 × 4 · 81% e1RMCompetition-style squat. Or self-regulate by RPE 7.
  • Cable Lat Pulldown3 × 10 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 10 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 12 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 12 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 1 · 83% e1RMOr autoregulate at RPE 6; intensity range 83-87%3 × 3 · 78% e1RM
  • Barbell Bench Press6 × 2 · 75% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 6
  • Machine Leg Press3 × 9 · @9RPE 8-9 range.
  • Machine Leg Extension3 × 12 · @9RPE 8-9 range.
Week 11Meet prep week 2 (3 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1 · 94% e1RMCompetition-style squat. Or autoregulate at RPE 9; intensity range 94-96%3 × 5 · 77% e1RM
  • Barbell Bench Press1 × 1 · 94% e1RMOr autoregulate at RPE 9; intensity range 94-96%4 × 3 · 82% e1RM
  • Dumbbell Bench Press3 × 9 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 9 · @9RPE 8-9 range.
  • Sit-Up3 × 15 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift4 × 3 · 77% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor. Or autoregulate at RPE 7-7.5
  • Barbell Bench Press1 × 2 · 83% e1RMOr autoregulate at RPE 63 × 6 · 74% e1RM
  • Barbell Hip Thrust3 × 8 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 9 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 9 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat4 × 3 · 85% e1RMCompetition-style squat. Or self-regulate by RPE 7.5.
  • Cable Lat Pulldown3 × 9 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 9 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 11 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 11 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 1 · 91% e1RMOr autoregulate at RPE 8-8.5; intensity range 91-94%4 × 3 · 82% e1RM
  • Barbell Bench Press5 × 2 · 77% e1RM · tempo 1-3-13-second paused bench press. Or autoregulate at RPE 71 × 2+ · 77% e1RM · tempo 1-3-1Last set to failure (+), leave 1-2 reps
  • Machine Leg Press3 × 8 · @9RPE 8-9 range.
  • Machine Leg Extension3 × 11 · @9RPE 8-9 range.
Week 12Meet prep week 3 (2 weeks out)

Day 1

if shoulder/bicep/elbow pain, squat high bar

  • Barbell High Bar Squat1 × 1Competition-style squat4 × 4 · 79% e1RM
  • Barbell Bench Press1 × 15 × 2 · 84% e1RM
  • Dumbbell Bench Press3 × 8 · @9RPE 8-9 range.
  • Dumbbell One-Arm Row3 × 8 · @9RPE 8-9 range.
  • Sit-Up3 × 15 · @9Weighted decline sit-up. RPE 8-9 range

Day 2

  • Barbell Conventional Deadlift5 × 2 · 80% e1RMPaused deadlift: pause 1 second about 2.5cm off the floor. Or self-regulate by RPE 8.
  • Barbell Bench Press1 × 2 · 85% e1RMOr self-regulate by RPE 6.5.4 × 5 · 78% e1RM
  • Barbell Hip Thrust3 × 7 · @9RPE 8-9 range.
  • Cable Triceps Pushdown3 × 8 · @9RPE 8-9 range.
  • Dumbbell Bicep Curl3 × 8 · @9RPE 8-9 range.

Day 3

may superset biceps/triceps

  • Barbell High Bar Squat5 × 2 · 87% e1RMCompetition-style squat. Or self-regulate by RPE 8.
  • Cable Lat Pulldown3 × 8 · @9RPE 8-9 range.
  • Dumbbell Overhead Press3 × 8 · @9One-arm alternating. RPE 8-9 range.
  • Cable Overhead Triceps Extension3 × 10 · @9Original is one-arm dumbbell overhead press; substitutions allowed. RPE 8-9 range.
  • EZ Bar Curl3 × 10 · @9RPE 8-9 range.

Day 4

Finisher: exercise of your choice (autonomy), 2-3 sets

  • Barbell Conventional Deadlift1 × 15 × 2 · 84% e1RM
  • Barbell Bench Press6 × 2 · 79% e1RM · tempo 1-3-13-second paused bench press. Or self-regulate by RPE 7.5.
  • Machine Leg Press3 × 7 · @9RPE 8-9 range.
  • Machine Leg Extension3 × 10 · @9RPE 8-9 range.
Week 13Meet/test week

Day 1

  • Barbell High Bar Squat2 × 1 · 80% e1RMCompetition-style squat. Or autoregulate at RPE 7; intensity range 80-85%; 2-3 sets2 × 4 · 77% e1RM
  • Barbell Bench Press2 × 1 · 82% e1RMOr autoregulate at RPE 7; intensity range 82-86%; 2-3 sets3 × 3 · 79% e1RM

Day 2

  • Barbell Conventional Deadlift5 × 1-2 · 75% e1RM
  • Barbell Bench Press1 × 2 · 80% e1RMOr self-regulate by RPE 6; intensity range 80-83%.4 × 3 · 75% e1RM

Day 3

Rest/active recovery day (REST/ACTIVE RECOVERY ONLY): no training exercises scheduled.

    Day 4

    Meet day (MEET DAY!): squat/bench/deadlift weights chosen on the platform, no fixed prescription.

    • Barbell High Bar Squat
    • Barbell Bench Press
    • Barbell Conventional Deadlift

    Program guide

    Overview

    TSA Beginner Approach is the free entry-level program from The Strength Athlete's competitive-powerlifting coaching staff. Its core is a 9-week cycle: an intro week, three progression weeks, a deload, three intensification weeks, and a test week closing with a fresh 3-rep max on squat, bench, and deadlift. A 4-week meet-prep block can follow for a first competition; otherwise, retest and rerun the base cycle. Training is 4 days/week — squat twice, bench three times, deadlift twice (one deadlift session pauses 1 second just off the floor). Most main-lift sets are written two ways, a percentage and an equivalent RPE, so you use whichever cue you trust — though a number of blocks list a percentage only, with no RPE note.

    Who It's For

    Lifters running their first structured powerlifting program, or anyone moving off fixed percentage charts toward RPE-based load selection without losing structure.

    Program Structure

    The weekly skeleton repeats throughout:

    • Day 1 — squat + bench main work, then chest/back/core accessories.
    • Day 2 — paused deadlift, bench volume, then glute/triceps/biceps accessories.
    • Day 3 — squat back-off sets, then vertical pull/shoulder/arm accessories (biceps/triceps may superset).
    • Day 4 — deadlift strength work, a 3-second tempo-paused bench, quad accessories, plus a closing "autonomy" slot (2-3 sets, any exercise you pick).

    Weeks 1-8 build load: Week 1 opens squat/bench around 64-74%; by Week 8 top singles push past 90% with back-off work in the high-70s to high-80s% (87%) and accessories mostly at RPE 9. Week 9 swaps in one RPE10 test set (3 reps) per lift on its normal day — squat Day 3, bench Day 2, deadlift Day 4. Weeks 10-12 (meet prep) rebuild intensity toward an opener; Week 13 pairs a rest day with a meet day with no fixed prescription.

    Intensity & Progression

    Most squat/bench/deadlift sets carry a percentage plus a note giving the RPE equivalent — pick one, not both. Some blocks are written percent-only. The percentage is anchored to your actual current best, not a projected number; an inflated anchor inflates every load in the block. Loads and RPE floors climb across the progression and intensification weeks, dip for the Week 5 deload, then peak into the Week 9 test. A few bench sessions finish on an AMRAP set — push it, but leave 1-2 reps in reserve rather than grinding to failure.

    How To Run It

    Before Week 1, enter your real current best on squat, bench, and deadlift — not aspirational numbers. Run the 4 days in order each week, using either the % or RPE cue per set. If low-bar squatting bothers your shoulder, elbow, or bicep, switch to high-bar that session. At Week 9, test all three lifts and log the results, then loop back to Week 1 with the updated anchors, or roll into meet prep if a competition is booked.

    FAQ

    Do I need prior meet experience to start? No — it's built for first-timers, including the optional meet-prep block for a first competition.

    Percentages or RPE — which do I follow? Either. Most main-lift sets list both (a few blocks are percent-only); pick one as your target per session, not both stacked together.

    What should I enter as my anchor number? Your real, current tested max on that lift — not a goal or an untested estimate.

    I'm not competing — what happens after Week 9? Retest your 3RMs and restart the 9-week cycle with the new numbers; meet prep is only for lifters with a meet booked.

    What happens on meet day? Week 13 Day 3 is full rest/active recovery; Day 4 has no fixed prescription — attempts are chosen live on the day.

    Program by The Strength Athlete. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

    Make every set count.

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