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ProgramsThe Strength Athlete · TSA

TSA Intermediate Approach 2.0

The official TSA 9-week intermediate prep, updated: 4 weeks of volume accumulation + deload + 3 weeks of intensification into meet/test. Bench on Thursday, low-rep top sets with higher-rep back-offs, % and RPE tracks.

Weeks
9
Days / week
4
Exercises / day
1–5
  • Intermediate
  • Powerlifting peak
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Week structure

Week 1Introduction/adaptation week (9 weeks out)

Day 1

  • Barbell High Bar Squat1 × 3 · 80% e1RMCompetition-style squat3 × 8 · 69% e1RM
  • Barbell Bench Press3 × 8 · 69% e1RM
  • Barbell Close-Grip Bench Press3 × 6 · @7
  • Barbell Chest Supported Row4 × 10-12 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift4 × 5 · 74% e1RM
  • Barbell Bench Press5 × 4 · 72% e1RM
  • Barbell Pendlay Row3 × 5-7 · @7.5
  • Machine Back Extension3 × 10-12 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 30 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat6 × 4 · 73% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 8-10 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 8-10 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 10-12 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press1 × 1 · @73 × 5 · 77% e1RM
  • Barbell Legs Up Bench Press3 × 6 · @7
  • Barbell Conventional Deadlift4 × 4 · 67% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 6-8 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 10-12 · @8.5Neutral grip or reverse grip.
Week 2Build week 1 (8 weeks out)

Day 1

  • Barbell High Bar Squat1 × 3 · 82% e1RMCompetition-style squat3 × 8 · 71% e1RM
  • Barbell Bench Press3 × 8 · 71% e1RM
  • Barbell Close-Grip Bench Press3 × 6 · @7.5
  • Barbell Chest Supported Row4 × 10-12 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift5 × 5 · 77% e1RM
  • Barbell Bench Press5 × 4 · 74% e1RM
  • Barbell Pendlay Row3 × 5-7 · @7.5
  • Machine Back Extension3 × 10-12 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 30 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat6 × 4 · 75% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 8-10 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 8-10 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 10-12 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press1 × 1 · @7.53 × 5 · 79% e1RM
  • Barbell Legs Up Bench Press3 × 6 · @7.5
  • Barbell Conventional Deadlift4 × 4 · 69% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 6-8 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 10-12 · @8.5Neutral grip or reverse grip.
Week 3Build week 2 (7 weeks out)

Day 1

  • Barbell High Bar Squat1 × 3 · 84% e1RMCompetition-style squat3 × 7 · 73% e1RM
  • Barbell Bench Press4 × 7 · 73% e1RM
  • Barbell Close-Grip Bench Press3 × 6 · @8
  • Barbell Chest Supported Row4 × 10-12 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift5 × 4 · 79% e1RM
  • Barbell Bench Press5 × 4 · 76% e1RM
  • Barbell Pendlay Row3 × 5-7 · @7.5
  • Machine Back Extension3 × 10-12 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 35 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat6 × 4 · 77% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 8-10 · @8Slot, your choice (chest acc)
  • Machine Leg Press3 × 8-10 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 10-12 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press1 × 1 · @83 × 5 · 81% e1RM
  • Barbell Legs Up Bench Press3 × 6 · @8
  • Barbell Conventional Deadlift4 × 4 · 71% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 6-8 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 10-12 · @8.5Neutral grip or reverse grip.
Week 4Build week 3 (6 weeks out)

Day 1

  • Barbell High Bar Squat1 × 3 · 86% e1RMCompetition-style squat3 × 7 · 75% e1RM
  • Barbell Bench Press4 × 7 · 75% e1RM
  • Barbell Close-Grip Bench Press3 × 6 · @8.5
  • Barbell Chest Supported Row4 × 10-12 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift6 × 4 · 81% e1RM
  • Barbell Bench Press5 × 4 · 78% e1RM
  • Barbell Pendlay Row3 × 5-7 · @7.5
  • Machine Back Extension3 × 10-12 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 35 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat6 × 4 · 79% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 8-10 · @8Slot, your choice (chest acc)
  • Machine Leg Press3 × 8-10 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 10-12 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press1 × 1 · @8.53 × 5 · 84% e1RM
  • Barbell Legs Up Bench Press3 × 6 · @8.5
  • Barbell Conventional Deadlift4 × 4 · 73% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 6-8 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 10-12 · @8.5Neutral grip or reverse grip.
Week 5Deload/intensity prep week (5 weeks out)

Day 1

  • Barbell High Bar Squat3 × 5 · 73% e1RMCompetition-style squat
  • Barbell Bench Press3 × 6 · 73% e1RM
  • Barbell Close-Grip Bench Press2 × 5 · @7
  • Barbell Chest Supported Row4 × 8-10 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift4 × 3 · 79% e1RM
  • Barbell Bench Press5 × 4 · 78% e1RM
  • Barbell Pendlay Row3 × 4-6 · @7.5
  • Machine Back Extension3 × 6-9 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 30 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat5 × 4 · 75% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 6-8 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 6-8 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 8-10 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press3 × 4 · 78% e1RM
  • Barbell Legs Up Bench Press2 × 5 · @8.5
  • Barbell Conventional Deadlift4 × 3 · 72% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 4-6 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 8-10 · @8.5Neutral grip or reverse grip.
Week 6Intensification/meet prep week 1 (4 weeks out)

Day 1

  • Barbell High Bar Squat1 × 1 · @6.5Competition-style squat5 × 3 · 85% e1RM
  • Barbell Bench Press4 × 6 · 75% e1RM
  • Barbell Close-Grip Bench Press3 × 5 · @7
  • Barbell Chest Supported Row4 × 8-10 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift1 × 2 · @74 × 3 · 82% e1RM
  • Barbell Bench Press5 × 4 · 80% e1RM
  • Barbell Pendlay Row3 × 4-6 · @7.5
  • Machine Back Extension3 × 6-9 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 35 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat5 × 4 · 76% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 6-8 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 6-8 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 8-10 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press2 × 1 · @73 × 4 · 81% e1RM
  • Barbell Legs Up Bench Press3 × 5 · @7
  • Barbell Conventional Deadlift5 × 3 · 74% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 4-6 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 8-10 · @8.5Neutral grip or reverse grip.
Week 7Intensification/meet prep week 2 (3 weeks out)

Day 1

  • Barbell High Bar Squat1 × 1 · @7.5Competition-style squat5 × 3 · 87% e1RM
  • Barbell Bench Press4 × 6 · 77% e1RM
  • Barbell Close-Grip Bench Press3 × 5 · @7
  • Barbell Chest Supported Row4 × 8-10 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift1 × 1 · @85 × 2 · 84% e1RM
  • Barbell Bench Press5 × 4 · 82% e1RM
  • Barbell Pendlay Row3 × 4-6 · @7.5
  • Machine Back Extension3 × 6-9 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 35 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat5 × 3 · 78% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 4-6 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 6-8 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 8-10 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press2 × 1 · @83 × 4 · 84% e1RM
  • Barbell Legs Up Bench Press3 × 5 · @7.5
  • Barbell Conventional Deadlift5 × 3 · 76% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 4-6 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 8-10 · @8.5Neutral grip or reverse grip.
Week 8Intensification/meet prep week 3 (2 weeks out)

Day 1

  • Barbell High Bar Squat1 × 1 · @8.5Competition-style squat5 × 2 · 89% e1RM
  • Barbell Bench Press4 × 5 · 79% e1RM
  • Barbell Close-Grip Bench Press3 × 5 · @7
  • Barbell Chest Supported Row4 × 8-10 · @7
  • Band Pull Apart3 × 30

Day 2

  • Barbell Conventional Deadlift1 × 1 · @8.54 × 2 · 86% e1RM
  • Barbell Bench Press5 × 3 · 84% e1RM
  • Barbell Pendlay Row3 × 4-6 · @7.5
  • Machine Back Extension3 × 6-9 · @7.5Weighted
  • Pull-Up3 × 1+ · @8.5Complete 35 total reps (sets up to you).

Day 3

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

  • Barbell High Bar Squat5 × 3 · 80% e1RMCompetition-style squat
  • Dumbbell Bench Press3 × 4-6 · @7Slot, your choice (chest acc)
  • Machine Leg Press3 × 6-8 · @7.5Or hack squat
  • Barbell Chest Supported Row3 × 8-10 · @8

Day 4

pause deadlifts 1" off the floor

  • Barbell Bench Press1 × 1 · @94 × 3 · 86% e1RM
  • Barbell Legs Up Bench Press3 × 5 · @8
  • Barbell Conventional Deadlift5 × 2 · 78% e1RMPaused deadlift: pause for 1 second about 2.5cm off the floor
  • Barbell Bent Over Row3 × 4-6 · @8
  • Cable Reverse-Grip Lat Pulldown3 × 8-10 · @8.5Neutral grip or reverse grip.
Week 9Meet/test week

Day 1

  • Barbell High Bar Squat5 × 2 · 80% e1RM.
  • Barbell Bench Press5 × 4 · 81% e1RM
  • Barbell Close-Grip Bench Press3 × 5 · @7
  • Barbell Conventional Deadlift5 × 1 · 75% e1RM
  • Band Pull Apart3 × 30

Day 2

  • Barbell Bench Press1 × 1 · 86% e1RM5 × 3 · 78% e1RM

Day 3

  • Barbell High Bar Squat1 × 1 · @9.5Meet-day opener; source prescription RPE 9.5+ (all-out single)
  • Barbell Bench Press1 × 1 · @9.5Meet-day opener; source prescription RPE 9.5+ (all-out single)
  • Barbell Conventional Deadlift1 × 1 · @9.5Meet-day opener; source prescription RPE 9.5+ (all-out single)

Program guide

Overview

TSA Intermediate Approach 2.0 is the coaching staff's methodology-refreshed version of the "TSA 9 Week" program already in this library: intro/acclimation week → three progression weeks (volume, moderate intensity) → deload/intensity-prep week → three intensify/peak weeks (push toward a new max) → test/competition week. Versus the original, 2.0 leans harder on RPE autoregulation, pairs a low-rep top set with a higher-rep backoff on the main lifts, and lightly revises the late-peak structure. Training runs 4 days/week through week 8, trimming to 3 in the test week; bench trains 4x/week, squat and deadlift 2x/week each. Each main-lift set is tagged with one intensity cue — a %1RM or an RPE, never both — and the program switches between the two by week and lift.

Who It's For

  • Lifters with roughly 1-3 years of consistent training, peaking for a meet or testing block, comfortable working off RPE.
  • Anyone choosing between this and the library's "TSA 9 Week" (1.0) — 2.0 is the current version; run one, not both.

Program Structure

  • Day 1: Squat top single + backoff, Bench volume work, Close Grip Bench, Chest Supported Row, Band Pull-Aparts.
  • Day 2: Deadlift straight sets, Bench power sets, Pendlay Row, Weighted Back Extension, Pull-ups to a 30-35 total-rep target across sets you choose.
  • Day 3: Squat straight-set strength work, a pick-your-own chest accessory, Leg Press or Hack Squat, Chest-Supported Row, plus a closing 2-3 set choice movement.
  • Day 4: Bench top single + backoff, Feet-Up Bench Press, Paused Deadlift (pause ~2.5 cm off the floor), Barbell Row, Lat Pulldown.
  • Week 9 (3 days): openers on all three lifts plus light accessory on day 1, a bench top single + backoff on day 2, and the meet/mock meet on day 3 — one single each on squat, bench, deadlift, no percentage.

Intensity & Progression

  • Squat: D1 top single climbs 80%→86% (weeks 1-4) as its backoff tightens 69%x8→75%x7; week 5 drops the top single (3x5 @73%); weeks 6-8 use an RPE top single (6.5→8.5) with backoff climbing 85%→89%. D3's straight sets run 6x4 @73-79%, ease to 5x4 @75% at deload, taper to 5x3 @80% by week 8.
  • Bench: D1 hypertrophy work climbs 69%→79%, D2 power sets 72%→84%, D4's top single moves RPE 7→9 with backoff 77%→86%.
  • Deadlift: D2 main sets go 74%→81% (weeks 1-4), ease to 79% at deload, then shift to RPE 7→8.5 top sets with backoff 82%→86%. D4's paused deadlift stays lighter, 67%→78%.
  • Accessory RPE mostly holds steady all program long (chest-supported row sits at RPE 7 on D1 and RPE 8 on D3 every week, for example). The few accessories that do move (D1 close-grip bench, D3's pick-your-own chest accessory, D4 feet-up bench) climb from around RPE 7 in week 1 toward 8-8.5 by weeks 4-5, then ease back down over the later weeks rather than continuing to climb toward the peak.

How to Run It

  • Every top/main-lift set is tagged with one intensity cue — a %1RM or an RPE, never both — so just follow whichever the set lists.
  • Percentages anchor to your current, accurate 1RM — log honest numbers before starting.
  • Don't skip week 5 — it sheds the fatigue from weeks 1-4 for a clean peak.
  • No meet booked? Treat week 9 day 3 as a mock meet.

FAQ

Do I need a meet scheduled to run this? No — week 9 doubles as a testing week; treat day 3 as a mock meet.

Percent or RPE — which do I follow? Whichever the set lists — top/main-lift sets are tagged with one or the other, never both, and the program switches between the two by week and lift.

Why does bench show up 4 times a week while squat and deadlift only get 2? By design — bench gets a hypertrophy, power, strength and accessory slot each week; squat and deadlift each get one main session plus one lighter technique session.

Is this the same as the library's "TSA 9 Week" (1.0)? Same skeleton and coaches, but 2.0 leans more on RPE, uses the top-set-plus-backoff format, and revises the late-peak structure.

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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