The TSA 9 Week Intermediate Program is a free 9-week powerlifting peaking program from The Strength Athlete. It runs 4 days per week using a daily undulating periodization (DUP) structure, with squat and deadlift each trained twice a week and bench press trained three or four times depending on which version you run. The cycle ends with a test week (or mock meet) where you go for new maxes.
The program blends percentage-based loading with RPE-driven autoregulation. You load the main lifts off your 1RM, but RPE keeps the top sets honest, especially as the cycle peaks. The first four weeks build volume at moderate intensity, Week 5 is a deload, and Weeks 6-8 ramp intensity while volume drops. Week 9 is the test. There are two versions: v2.0 (the current recommended version) adds heavier top sets with higher-rep backoff work and more bench frequency; v1.0 is the original DUP template with a fixed percentage structure and a warmup tab included.
This program is built for intermediate powerlifters who already have a current 1RM for all three lifts and are comfortable with RPE. If you’re still new to the big three or don’t have a true 1RM to work from, start with the TSA 9 Week Beginner Powerlifting Program first. The intermediate program assumes you can recover from 4 days of training per week and is a strong choice if you’re peaking for a meet or a mock-meet test.
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TSA 9 Week Intermediate Program on Boostcamp App
TSA 9 Week Intermediate Program - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of TSA's 9 Week Intermediate Program that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
TSA 9 Week Intermediate Powerlifting Program Spreadsheet (v2.0)
Released by The Strength Athlete in summer 2019. This is the current recommended version. Enter your 1RMs in the yellow input cells and the spreadsheet auto-calculates every working weight. An RPE guide is included in the sheet.
TSA 9 Week Intermediate Powerlifting Program Spreadsheet (v1.0)
The original version of the program. It uses a more fixed percentage structure (less RPE autoregulation than v2.0) and includes a dedicated warmup tab. If you want the classic DUP layout or prefer a more scripted approach, v1.0 is a solid starting point.
Source: The Strength Athlete Freebies
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TSA 9 Week Intermediate Program Overview
The program has four distinct phases. Weeks 1-4 are the volume phase: you train at moderate intensity with higher total sets to build work capacity and groove the movement patterns. Week 5 is a planned deload. Weeks 6-8 shift to heavier loading with less volume, and Week 9 is the test week where you go for 1-3RM or 3-5RM maxes (v1.0) or push your RPE singles (v2.0).
For squat, you train it twice a week at different intensities and rep ranges. For bench, v2.0 has you pressing four times a week starting in Week 1, including singles early in the cycle. For deadlift, the program keeps loading moderate early and delays the heavy deadlift work until Weeks 6-8, which gives you time to build strength before you test it. Paused deadlifts appear throughout to work on positioning and bracing off the floor.
Both versions are percentage-driven. You plug in your current 1RM and work from there. The spreadsheet handles the math. V2.0 layers in RPE guidance on top, so you’re not just hitting a number mechanically, you’re checking how it actually feels and adjusting singles accordingly. V1.0 is more scripted; you follow the percentages as written.
Accessories are included. The program adds leg press for lower body volume, upper body horizontal pressing accessories for bench, and some posterior chain work alongside the deadlift training. Nothing overly complex, but the program is not just main lifts.
TSA 9 Week Intermediate Powerlifting Program FAQs
What is the TSA 9 Week Intermediate program?
The TSA 9 Week Intermediate program is a free 9-week powerlifting peaking program written by the coaches at The Strength Athlete (TSA), a coaching and education company run by Bryce Lewis and other competitive powerlifters. The program runs 4 days per week using a DUP structure and is designed to bring intermediate lifters to a peak for competition or a mock-meet test at the end of Week 9. It’s available in two versions: the original v1.0 and the updated v2.0, both free to download from The Strength Athlete’s freebies page.
What’s the difference between v1.0 and v2.0?
V2.0 is the more current version and is what TSA recommends now. The big additions are increased RPE-based autoregulation, heavier top sets paired with higher-rep backoff work, and more bench press frequency (four days a week versus three in v1.0). V2.0 also has a more structured peaking phase in Weeks 6-8.
V1.0 is the original. It’s a cleaner, more fixed percentage template with less RPE complexity and includes a dedicated warmup tab, which some lifters find useful. If you’re newer to RPE or prefer a more scripted program, v1.0 is a reasonable starting point. If you want the full TSA philosophy with autoregulation built in, run v2.0.
Do I need to know my 1RM?
Yes. Both versions load every working set off your current 1RM for squat, bench, and deadlift. You enter those numbers in the yellow input cells and the spreadsheet handles the rest. If you don’t have a current 1RM, you can estimate from a recent heavy set using an RPE chart, but the number should be honest. A sandbagged 1RM means you’ll be training too light the whole cycle. A 1RM that’s too optimistic and you’ll be grinding out sets you shouldn’t be grinding.
What is RPE and how do I use it in this program?
RPE stands for Rate of Perceived Exertion. On a 1-10 scale, an RPE 10 is a true max, RPE 9 means one rep left in the tank, RPE 8 means two left, and so on. V2.0 uses RPE targets on top sets and singles so you’re hitting the right intensity for how you’re actually feeling that day, rather than grinding out a fixed percentage on a bad day.
Both spreadsheets include an RPE reference chart. If you haven’t used RPE before, spend a few sessions learning to gauge it before starting the cycle. The program assumes you can accurately assess your own exertion. If you’re off by a lot, autoregulation doesn’t work as intended.
Is this program good for a powerlifting meet?
Yes. The program is built specifically to peak into a competition or mock meet. Week 9 is the test week where you go for new maxes. The peaking structure in Weeks 6-8 cuts volume and ramps intensity so you arrive at Week 9 with fatigue managed and strength expressed. The TSA freebies page recommends adjusting the final week slightly if your meet doesn’t fall on the exact last day of the cycle, but the structure is otherwise meet-prep ready out of the box.
If you’re peaking for your first meet, it’s worth having a coach or experienced lifter review your attempt selection. The program gets you to the start of Week 9 in shape, but meet-day execution is a separate skill.
Updates
September 21, 2019: Added v2.0 of the 9 Week Intermediate Powerlifting Program spreadsheet.
