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
maxessimply 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
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. 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
 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)

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)

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

MOVEMENT: DESCRIPTION:
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
MOVEMENT: DESCRIPTION:
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% 185
SQUAT Squat 0
BN 1 BENCH Bench Press 3 7 69% 105
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% 220
BN 2 BENCH Bench Press 4 5 73% 110
lats 2 ACC Bent Row 3 6 @7.5RPE

DAY 3
SQ 2 SQUAT Squat 3 7 69% 175
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% 115
BENCH Bench Press 0
DL 2 DEADLIFT Pause Deadlif, 1" off floo 2 3 68% 195
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% 190
SQUAT Squat
BENCH Bench Press 4 7 71% 105
ACC Chest Supported Row 4 6 @8.5RPE
BENCH Close Grip Bench Press 4 6 @8RPE

DAY 2
DEADLIFT Deadlif 4 4 80% 230
BENCH Bench Press 5 5 75% 115
ACC Bent Row 4 6 @9RPE

DAY 3
SQUAT Squat 4 7 71% 180
ACC Overhead Press 3 8 @8.5RPE
ACC Chest Supported Row 4 10 @8.5RPE
ACC Barbell Glute Thrust 3 6 @8RPE

DAY 4
BENCH Bench Press 4 4 78% 115
BENCH Bench Press
DEADLIFT Pause Deadlif, 1" off fl 3 3 70% 200
ACC Bent Row 5 5 @9RPE
BENCH Close Grip Bench Press 3 3 @9RPE

-week VOL vs. Intensity

160
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
160
 WEEK 3 7 WEEKS OUT

DAY 1
notes: SETS REPS %1RM LOAD lsRPE
SQUAT Squat 5 5 78% 200
SQUAT Squat
BENCH Bench Press 4 7 74% 110
ACC Chest Supported Row 4 6 @8.5RPE
BENCH Close Grip Bench Press 4 6 @8RPE

DAY 2
DEADLIFT Deadlif 4 4 82% 235
BENCH Bench Press 5 5 78% 115
ACC Bent Row 4 6 @9RPE

DAY 3
SQUAT Squat 4 7 74% 190
ACC Overhead Press 3 8 @8.5RPE
ACC Chest Supported Row 4 10 @8.5RPE
ACC Barbell Glute Thrust 3 6 @8RPE

DAY 4
BENCH Bench Press 4 4 81% 120
BENCH Bench Press
DEADLIFT Pause Deadlif, 1" off fl 3 3 73% 210
ACC Bent Row 5 5 @9RPE
BENCH Close Grip Bench Press 3 3 @9RPE
 WEEK 4 6 WEEKS OUT

DAY 1
notes: SETS REPS %1RM LOAD lsRPE
SQUAT Squat 5 5 80% 205
SQUAT Squat
BENCH Bench Press 4 7 76% 115
ACC Chest Supported Row 4 6 @8.5RPE
BENCH Close Grip Bench Press 4 6 @8RPE

DAY 2
DEADLIFT Deadlif 4 4 84% 240
BENCH Bench Press 5 5 80% 120
ACC Bent Row 4 6 @9RPE

DAY 3
SQUAT Squat 4 7 76% 195
ACC Overhead Press 3 8 @8.5RPE
ACC Chest Supported Row 4 10 @8.5RPE
ACC Barbell Glute Thrust 3 6 @8RPE

DAY 4
BENCH Bench Press 4 4 83% 125
BENCH Bench Press
DEADLIFT Pause Deadlif, 1" off fl 3 3 75% 215
ACC Bent Row 5 5 @9RPE
BENCH Close Grip Bench Press 3 3 @9RPE
 WEEK 5 5 WEEKS OUT

DAY 1
notes: Planning SETS REPS
SQ1 SQUAT Squat 5 5
SQUAT Squat
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
BN 2 BENCH Bench Press 5 5
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
BN 3 BENCH Bench Press 4 4
BENCH Bench Press
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% 210 SQUAT Squat 5 3 86%
SQUAT Squat
78% 115 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% 240 DEADLIFT Deadlif 4 2 87%
81% 120 BENCH Bench Press 4 4 83%
@9RPE ACC Bent Row 4 6 @9RPE

DAY 3
78% 200 SQUAT Squat 3 5 81%
@8.5RPE ACC Overhead Press 3 6 @8.5RPE
@8.5RPE ACC Chest Supported Row 4 8 @8.5RPE
ACC Barbell Glute Thrust 4 5 @8RPE

DAY 4
84% 125 BENCH Bench Press 5 3 87%
BENCH Bench Press
77% 220 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
220 SQUAT Squat 4 2 89% 225
SQUAT Squat
115 BENCH Bench Press 4 6 77% 115
ACC Chest Supported Row 5 5 @8.5RPE
BENCH Close Grip Bench Press 5 5 @8RPE
0 0
0 0
0 DAY 2 0
250 DEADLIFT Deadlif 4 1 90% 255
125 BENCH Bench Press 4 4 85% 130
ACC Bent Row 4 5 @9RPE
0 0
0 0
0 DAY 3 0
205 SQUAT Squat 3 4 84% 215
ACC Overhead Press 3 6 @8.5RPE
ACC Chest Supported Row 4 8 @8.5RPE
ACC Barbell Glute Thrust 3 4 @8RPE
0 0
0 0
0 DAY 4 0
130 BENCH Bench Press 4 2 90% 135
BENCH Bench Press
220 DEADLIFT Pause Deadlif, 1" off fl 3 2 81% 230
ACC Bent Row 4 4 @9RPE
BENCH Close Grip Bench Press 4 2 @9RPE
0 0
0 0
 WEEK 8 2 WEEKS OUT

DAY 1
lsRPE notes: SETS REPS %1RM LOAD lsRPE
SQUAT Squat 1 1 93% 235
SQUAT Squat 2 2 87% 220
BENCH Bench Press 3 5 81% 120
ACC Chest Supported Row 3 5 @8.5RPE
BENCH Close Grip Bench Press 3 5 @8RPE
0
0
DAY 2 0
DEADLIFT Deadlif 3 1 93% 265
BENCH Bench Press 3 3 87% 130
ACC Bent Row 3 5 @9RPE
0
0
DAY 3 0
SQUAT Squat 3 3 86% 220
ACC Overhead Press 3 6 @8.5RPE
ACC Chest Supported Row 3 8 @8.5RPE
ACC
0
0
DAY 4 0
BENCH Bench Press 1 1 93% 140
BENCH Bench Press 3 2 90% 135
DEADLIFT
ACC
BENCH Close Grip Bench Press 3 2 @9RPE
0
0
 WEEK 9 1 WEEK OUT

DAY 1
notes: Planning SETS REPS
SQ1 SQUAT Squat 1-3RM
SQUAT Squat
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
DEADLIFT Deadlif
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

@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:
lbs WT x REPS
SQUAT: 255.0 255 1
BENCH: 150.0 -OR- 150 1
SUMO DEADLIFT: 285.0 285 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, 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 Q: I need to work up to a top set of 1x4 @8.5RPE. How can I figure out
what load to use?
1x5x135 warmups
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 todays 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.
[email protected] 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 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.