TSAintermediate UPDATE

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 eric@thestrengthathlete.com or
hani@thestrengthathlete.com
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 week
should customize it based on your preference for more or less work needed in a specific
prepare you to lift effectively, prevent injury, and rehearse movement patterns. This shou
your slowest, 10 minutes on average.
CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)

MOVEMENT: DESCRIPTION:
1) CLICK TO CHOOSE n/a 1)
4) Broad Jump, squat landing begin in a neutral athletic stance. Swing 4)

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 5-10x.
5) Leg Swings 10x front/back, 10x side/side per leg. 5)
Keep torso vertical, reach higher and
higher each swing.
1)
2)
p exactly as written for 3 weeks before making changes, after which you
less work needed in a specific area. The purpose of warmup is to
e movement patterns. This should not take you more than 15 minutes at
GENERIC DYNAMIC STRETCH/ACTIVATION

Shoulder Roll from the quadruped position, retract the scapula, 1)
shrug and roll the shoulders in a circular motion 5-
15 times
Cat/Camel from the quadruped position, bridge the thoracic 2)

spine and press the hips towards the shoulders.
Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x.
Donkey Kick from the quadruped position, drive the heel 3)

outward and upwards, activating the glutes.
Perform 5-10x per side
Glute Bridge flip over on your back and lie down on the ground. 4)
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
Hollow Rock Lie down on your back, keep the ankles together 5)
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.
6)
7)
FOAM ROLL
Anterior Leg/IT Band foam roll the quads and IT band 5x each.
Glutes/Piriformis foam roll the glutes and then position the legs in a
crossed position and foam roll the
glutes/piriformis
BENCH PRESS
Theraband Band Pull-apart 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
Band Dislocations 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 RD#2double 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 with an unloaded bar, perform 10x ultra-
wide presses
Competition Press with an unloaded bar, perform 10x
competition presses
TSA INTERMEDIATE 9-WEEK TRAINING CYCLE
WEEK 1 9 WEEKS OUT
DAY 1 INTRO WEEK

SETS REPS %1RM LOAD lsRPE
SQ1 SQUAT Squat 4 5 73% 145
BN 1 BENCH Bench Press 3 7 69% 70
lat ACC Chest Supported Row 3 6 @7RPE
BN acc BENCH Close Grip Bench Press 3 6 @7RPE
DAY 2
DL 1 DEADLIFT Deadlif 3 4 77% 230
BN 2 BENCH Bench Press 4 5 73% 72.5
lats 2 ACC Bent Row 3 6 @7.5RPE
DAY 3
SQ 2 SQUAT Squat 3 7 69% 137.5
shoulders ACC Overhead Press 2 8 @7.5 RPE
lats 3 ACC Chest Supported Row 3 10 @7.5RPE
glutes ACC Barbell Glute Thrust 3 4 @7RPE
DAY 4
BN 3 BENCH Bench Press 3 4 76% 75
DL 2 DEADLIFT Pause Deadlif, 1" off floo 2 3 68% 205
lats 4 ACC Bent Row 4 5 @8RPE
BN acc BENCH Close Grip Bench Press 2 3 @8RPE
12-week VOL vs. Intensity

200
150
100
50
100
150
200
0
50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
12-week VOL vs. Intensity
WEEK 8
NG CYCLE
WEEK 2 8 WEEKS OUT
DAY 1
notes: SETS REPS %1RM LOAD lsRPE
SQUAT Squat 5 5 75% 150
BENCH Bench Press 4 7 71% 70
ACC Chest Supported Row 4 6 @8.5RPE
BENCH Close Grip Bench Press 4 6 @8RPE
DAY 2
DEADLIFT Deadlif 4 4 80% 240
ACC Bent Row 4 6 @9RPE
DAY 3
SQUAT Squat 4 7 71% 142.5
ACC Overhead Press 3 8 @8.5RPE
ACC Barbell Glute Thrust 3 6 @8RPE
DAY 4
BENCH Bench Press 4 4 78% 77.5
DEADLIFT Pause Deadlif, 1" off fl 3 3 70% 210
-week VOL vs. Intensity

140
120
100
80
60
40
20
WEEK 6
WEEK 7
-week VOL vs. Intensity
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
0
20
40
60
80
100
120
140
WEEK 3 7 WEEKS OUT
DAY 1
DAY 2
DAY 3
DAY 4
WEEK 4 6 WEEKS OUT
DAY 1
DAY 2
DEADLIFT Deadlif 4 4 84% 252.5
DAY 3
DAY 4
WEEK 5 5 WEEKS OUT
DAY 1
notes: Planning SETS REPS
SQ1 SQUAT Squat 5 5
BN 1 BENCH Bench Press 4 7
lat ACC Chest Supported Row 3 6
BN acc BENCH Close Grip Bench Press 3 6
DAY 2
DL 1 DEADLIFT Deadlif 4 4
lats 2 ACC Bent Row 3 6
DAY 3
SQ 2 SQUAT Squat 4 7
shoulders ACC Overhead Press 2 8
lats 3 ACC Chest Supported Row 3 10
glutes ACC
DAY 4
DL 2 DEADLIFT Pause Deadlif, 1" off fl 3 3
lats 4 ACC Bent Row 3 5
BN acc BENCH Close Grip Bench Press 3 3
WEEK 6 4 WEEKS OUT
DAY 1
%1RM LOAD lsRPE notes: SETS REPS %1RM
82% 165 SQUAT Squat 5 3 86%
78% 77.5 BENCH Bench Press 4 6 75%
@8.5RPE ACC Chest Supported Row 5 5 @8.5RPE
@8RPE BENCH Close Grip Bench Press 5 5 @8RPE
DAY 2
85% 255 DEADLIFT Deadlif 4 2 87%
81% 80 BENCH Bench Press 4 4 83%
@9RPE ACC Bent Row 4 6 @9RPE
DAY 3
78% 155 SQUAT Squat 3 5 81%
@8.5RPE ACC Overhead Press 3 6 @8.5RPE
@8.5RPE ACC Chest Supported Row 4 8 @8.5RPE
DAY 4
84% 85 BENCH Bench Press 5 3 87%
77% 230 DEADLIFT Pause Deadlif, 1" off fl 3 2 78%
@9RPE ACC Bent Row 5 5 @9RPE
@8RPE BENCH Close Grip Bench Press 3 3 @9RPE
WEEK 7 3 WEEKS OUT
DAY 1
LOAD lsRPE notes: SETS REPS %1RM LOAD
172.5 SQUAT Squat 4 2 89% 177.5
75 BENCH Bench Press 4 6 77% 77.5
0 0
0 0
0 DAY 2 0
260 DEADLIFT Deadlif 4 1 90% 270
82.5 BENCH Bench Press 4 4 85% 85
0 0
0 0
0 DAY 3 0
162.5 SQUAT Squat 3 4 84% 167.5
0 0
0 0
0 DAY 4 0
87.5 BENCH Bench Press 4 2 90% 90
235 DEADLIFT Pause Deadlif, 1" off fl 3 2 81% 242.5
0 0
0 0
WEEK 8 2 WEEKS OUT
DAY 1
lsRPE notes: SETS REPS %1RM LOAD lsRPE
0
0
DAY 2 0
0
0
DAY 3 0
ACC
0
0
DAY 4 0
DEADLIFT
ACC
0
0
WEEK 9 1 WEEK OUT
DAY 1
notes: Planning SETS REPS
SQ1 SQUAT Squat 1-3RM
BN 1 BENCH
lat ACC Chest Supported Row 3 5
BN acc BENCH
DAY 2
DL 1 BENCH Bench Press 1-3RM
BN 2 ACC Overhead Press 3-5RM
ACC
DAY 3
ACC Squat
ACC Overhead Press 2 8
ACC Chest Supported Row 3 10
ACC Barbell Glute Thrust 3 4
DAY 4
BN 3 DEADLIFT Deadlif 1-3RM
lats ACC Bent Row 3 3
BN acc BENCH Close Grip Bench Press 3-5RM
ACC
%1RM LOAD lsRPE notes:
0
0
@8.5RPE
0
69%
@7.5 RPE
@7.5RPE
@7RPE
0
@9RPE
0
1 2 3 4 5
10 100.0% 95.9% 93.0% 90.2% 87.6%
9.5 98.0% 94.5% 91.6% 88.9% 86.4%
9 95.9% 93.0% 90.2% 87.6% 85.2%
8.5 94.5% 91.6% 88.9% 86.4% 84.0%
8 93.0% 90.2% 87.6% 85.2% 82.8%
7.5 91.6% 88.9% 86.4% 84.0% 81.7%
7 90.2% 87.6% 85.2% 82.8% 80.5%
6.5 88.9% 86.4% 84.0% 81.7% 79.4%
MAXES:
kgs 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 no
adjustments less than three reps (low rep dominant)
formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95)

A: 1 (normal = 1) ow rep dominant: (A-value probably 1.05-1.3)
adjustments greater than three reps (high rep dominant)
formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95)

A: 1 (normal = 1) ow rep dominant: (A-value probably 1.05-1.3)
100.0%
95.0%
90.0%
RPE 10
85.0%
RPE 9.5
80.0% RPE 9
RPE 8.5
75.0% RPE 8
RPE 7.5
70.0%
RPE 7
65.0% RPE 6.5
60.0%
55.0%
1 2 3 4 5 6 7 8 9 10 11 12
RPE 7.5
70.0%
RPE 7
65.0% RPE 6.5
60.0%
55.0%
1 2 3 4 5 6 7 8 9 10 11 12
reference chart
1 2 3 4 5
10 100.0% 95.9% 93.0% 90.2% 87.6%
9.5 98.0% 94.5% 91.6% 88.9% 86.4%
9 95.9% 93.0% 90.2% 87.6% 85.2%
8.5 94.5% 91.6% 88.9% 86.4% 84.0%
8 93.0% 90.2% 87.6% 85.2% 82.8%
7.5 91.6% 88.9% 86.4% 84.0% 81.7%
7 90.2% 87.6% 85.2% 82.8% 80.5%
6.5 88.9% 86.4% 84.0% 81.7% 79.4%
6 7 8 9 10 11
85.2% 82.8% 80.5% 78.3% 76.2% 73.2%
84.0% 81.7% 79.4% 77.3% 74.7% 72.0%
82.8% 80.5% 78.3% 76.2% 73.2% 70.7%
81.7% 79.4% 77.3% 74.7% 72.0% 69.5%
80.5% 78.3% 76.2% 73.2% 70.7% 68.1%
79.4% 77.3% 74.7% 72.0% 69.5% 66.9%
78.3% 76.2% 73.2% 70.7% 68.1% 65.6%
77.3% 74.7% 72.0% 69.5% 66.9% 64.4%
dominant, and generally not to be used
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1RMs
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1RMs
RPE 10
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
RPE 6.5
RPE 7.5
RPE 7
RPE 6.5
6 7 8 9 10 11
85.2% 82.8% 80.5% 78.3% 76.2% 73.2%
84.0% 81.7% 79.4% 77.3% 74.7% 72.0%
82.8% 80.5% 78.3% 76.2% 73.2% 70.7%
81.7% 79.4% 77.3% 74.7% 72.0% 69.5%
80.5% 78.3% 76.2% 73.2% 70.7% 68.1%
79.4% 77.3% 74.7% 72.0% 69.5% 66.9%
78.3% 76.2% 73.2% 70.7% 68.1% 65.6%
77.3% 74.7% 72.0% 69.5% 66.9% 64.4%
12
70.7%
69.5%
68.1%
66.9%
65.6%
64.4%
63.0%
61.8%
12
70.7%
69.5%
68.1%
66.9%
65.6%
64.4%
63.0%
61.8%
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 out
1x5x135 warmups what load to use?
1x4x225 warmups
1x4x275 warmups First, we need to determine your estimated 1RM (e1RM). Look up the
1x8x295 @7 RPE <-- 1st gauging set rep/RPE numbers for the last time you did today’s exercise. Find the
associated percentage and divide the weight used by the percentage.
#1 1x8x305 @8 RPE <-- 1st work set This will give you your e1RM. We can estimate our top set for the day
#2 1x8x305 @8 RPE <-- repeat set using the RPE chart to help determine how much weight will be used.
x4@8.5 yields ~85%. Multiply your e1RM by the percentage to
#3 1x8x305 @8.5 RPE <-- repeat set
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.

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INSTRUCTIONS

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

Q: Give me some stats on this baby.

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

Q: Why did you use RPE on assistance work?

Q: How would you characterize the periodization?

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

Q: Can I use this for a meet?

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

Q: Can I swap X for Y?

Q: How can I ever repay you?

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

CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)

2) CLICK TO CHOOSE n/a 2)

3) CLICK TO CHOOSE n/a 3)

4) Broad Jump, squat landing begin in a neutral athletic stance. Swing 4)

GENERIC DYNAMIC STRETCH/ACTIVATION

Cat/Camel from the quadruped position, bridge the thoracic 2)

Donkey Kick from the quadruped position, drive the heel 3)

Band Dislocations cinch the band for light to moderate

Theraband Band Pull-apart RD#2double up the band by wrapping it around

Lat Pulldown set a lat pulldown with light weight.

WEEK 1 9 WEEKS OUT

DAY 1 INTRO WEEK

12-week VOL vs. Intensity

WEEK 2 8 WEEKS OUT

-week VOL vs. Intensity

adjustments less than three reps (low rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95)

adjustments greater than three reps (high rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95)

dominant, and generally not to be used

Q: What is RPE and why is it useful?

After warming up, we suggest ~2 “gauging” sets at the top set

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