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*full details here* - Thanks, Lift Vault

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
 1 2 3 4 5 6 7
10 100.0% 95.9% 93.0% 90.2% 87.6% 85.2% 82.8%
9.5 98.0% 94.5% 91.6% 88.9% 86.4% 84.0% 81.7%
9 95.9% 93.0% 90.2% 87.6% 85.2% 82.8% 80.5%
8.5 94.5% 91.6% 88.9% 86.4% 84.0% 81.7% 79.4%
8 93.0% 90.2% 87.6% 85.2% 82.8% 80.5% 78.3%
7.5 91.6% 88.9% 86.4% 84.0% 81.7% 79.4% 77.3%
7 90.2% 87.6% 85.2% 82.8% 80.5% 78.3% 76.2%
6.5 88.9% 86.4% 84.0% 81.7% 79.4% 77.3% 74.7%

MAXES:
lbs WT x REPS
SQUAT: 291.2 275 3
BENCH: 238.2 -OR- 225 3
SUMO DEADLIFT: 375.4 365 2

these values below adjust the RPE chart for lifters who are lower or higher rep dominant, and generally not to be used

adjustments less than three reps (low rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can pe
A: 1 (normal = 1) low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes cannot

adjustments greater than three reps (high rep dominant)

formula: = percentage ^ A high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can pe
A: 1 (normal = 1) low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes cannot
 1
0.9
0.8
Row 4
0.7 Row 5
0.6 Row 6
0.5 Row 7
Row 8
0.4
Row 9
0.3
Row 10
0.2 Row 11
0.1
0
1 2 3 4 5 6 7 8 9 10 11 12

reference chart
1 2 3 4 5 6 7
10 100.0% 95.9% 93.0% 90.2% 87.6% 85.2% 82.8%
9.5 98.0% 94.5% 91.6% 88.9% 86.4% 84.0% 81.7%
9 95.9% 93.0% 90.2% 87.6% 85.2% 82.8% 80.5%
8.5 94.5% 91.6% 88.9% 86.4% 84.0% 81.7% 79.4%
8 93.0% 90.2% 87.6% 85.2% 82.8% 80.5% 78.3%
7.5 91.6% 88.9% 86.4% 84.0% 81.7% 79.4% 77.3%
7 90.2% 87.6% 85.2% 82.8% 80.5% 78.3% 76.2%
6.5 88.9% 86.4% 84.0% 81.7% 79.4% 77.3% 74.7%
 8 9 10 11 12
80.5% 78.3% 76.2% 73.2% 70.7%
79.4% 77.3% 74.7% 72.0% 69.5%
78.3% 76.2% 73.2% 70.7% 68.1%
77.3% 74.7% 72.0% 69.5% 66.9%
76.2% 73.2% 70.7% 68.1% 65.6%
74.7% 72.0% 69.5% 66.9% 64.4%
73.2% 70.7% 68.1% 65.6% 63.0%
72.0% 69.5% 66.9% 64.4% 61.8%

r rep dominant athletes can perform reps at higher %1RM

rep dominant athletes cannot perform high reps with higher %1RMs

r rep dominant athletes can perform reps at higher %1RM

rep dominant athletes cannot perform high reps with higher %1RMs
 8 9 10 11 12
80.5% 78.3% 76.2% 73.2% 70.7%
79.4% 77.3% 74.7% 72.0% 69.5%
78.3% 76.2% 73.2% 70.7% 68.1%
77.3% 74.7% 72.0% 69.5% 66.9%
76.2% 73.2% 70.7% 68.1% 65.6%
74.7% 72.0% 69.5% 66.9% 64.4%
73.2% 70.7% 68.1% 65.6% 63.0%
72.0% 69.5% 66.9% 64.4% 61.8%
 GENERAL WARMUP GUIDELINES
We will start here for warmup guidelines. Use this warmup exactly as written for 3 weeks before making changes, after
should customize it based on your preference for more or less work needed in a specific area. The purpose of warmup is
you to lift effectively, prevent injury, and rehearse movement patterns. This should not take you more than 15 minutes a
slowest, 10 minutes on average.

CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE) GENERIC DYNAMIC STRETCH/ACTIVATION

MOVEMENT: DESCRIPTION: MOVEMENT:
1) CLICK TO CHOOSE n/a 1) Shoulder Roll

2) CLICK TO CHOOSE n/a 2) Cat/Camel

3) CLICK TO CHOOSE n/a 3) Donkey Kick

4) Broad Jump, squat landing begin in a neutral athletic stance. Swing 4) Glute Bridge
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) Hollow Rock
Keep torso vertical, reach higher and
higher each swing.

FOAM ROLL
1) Anterior Leg/IT Band
2) Glutes/Piriformis
 for 3 weeks before making changes, after which you
a specific area. The purpose of warmup is to prepare
hould not take you more than 15 minutes at your
DYNAMIC STRETCH/ACTIVATION
DESCRIPTION:
from the quadruped position, retract the scapula,
shrug and roll the shoulders in a circular motion 5-
15 times
from the quadruped position, bridge the thoracic
spine and press the hips towards the shoulders.
Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x.
from the quadruped position, drive the heel
outward and upwards, activating the glutes.
Perform 5-10x per side
BENCH PRESS
MOVEMENT: DESCRIPTION:
1) 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
2) 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
3) Theraband Band Pull-apart RD#2 double 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.
flip over on your back and lie down on the ground. 4) Lat Pulldown set a lat pulldown with light weight.
Draw the knees upward and drive your heels down Perform 10-20 repetitions with good form
into the floor and press the hips up toward the
ceiling. Contract the glutes. Repeat 10x

Lie down on your back, keep the ankles together 5) Close Grip Bench Press with an unloaded bar, perform 10x CGBP
and the hands together and pointed toward the 6) Ultra-wide Grip Bench Press with an unloaded bar, perform 10x ultra-
ceiling. Maintain a slightly elevated position with wide presses
the legs and rock forward and backward, engaging 7) Competition Press with an unloaded bar, perform 10x
the abs. The movement can be made easier and competition presses
harder by changing the bend of the knees and
foam rollofthe
location thequads and IT band 5x each.
hands.
foam roll the glutes and then position the legs in a
crossed position and foam roll the glutes/piriformis
 TSA INTERMEDIATE 9-WEEK TRAINING CYCLE

WEEK 1 9 WEEKS OUT 8 WEEKS OUT

DAY 1 INTRO WEEK

SETS REPS %1RM LOAD SETS REPS %1RM LOAD
SQ1 SQUAT Squat 4 5 73% 215 Squat 5 5 75% 220
BN 1 BENCH Bench Press 3 7 69% 165 Bench Press 4 7 71% 170
lat ACC Chest Supported Row 3 6 @7RPE Chest Supported Row 4 6 @8.5RPE
BN acc BENCH Close Grip Bench Press 3 6 @7RPE Close Grip Bench Press 4 6 @8RPE
ACC

DAY 2
DL 1 DEADLIFT Deadlift 3 4 77% 290 Deadlift 4 4 80% 300
BN 2 BENCH Bench Press 4 5 73% 175 Bench Press 5 5 75% 180
lats 2 ACC Bent Row 3 6 @7.5RPE Bent Row 4 6 @9RPE
ACC
ACC

DAY 3
SQ 2 SQUAT Squat 3 7 69% 200 Squat 4 7 71% 205
shoulders ACC Overhead Press 2 8 @7.5 RPE Overhead Press 3 8 @8.5RPE
lats 3 ACC Chest Supported Row 3 10 @7.5RPE Chest Supported Row 4 10 @8.5RPE
glutes ACC Barbell Glute Thrust 3 4 @7RPE Barbell Glute Thrust 3 6 @8RPE
ACC
 ooo
DAY 4
BN 3 BENCH Bench Press 3 4 76% 180 Bench Press 4 4 78% 185
DL 2 DEADLIFT Pause Deadlift, 1" off floo 2 3 68% 255 Pause Deadlift, 1" off fl 3 3 70% 265
lats 4 ACC Bent Row 4 5 @8RPE Bent Row 5 5 @9RPE
BN acc BENCH Close Grip Bench Press 2 3 @8RPE Close Grip Bench Press 3 3 @9RPE
ACC

200
150
100
50
0
WEEK 1
7 WEEKS OUT 6 WEEKS OUT WEEK 5

DAY 1
SETS REPS %1RM LOAD SETS REPS %1RM LOAD Planning
Squat 5 5 78% 225 Squat 5 5 80% 235 SQ1 SQUAT
Bench Press 4 7 74% 175 Bench Press 4 7 76% 180 BN 1 BENCH
Chest Supported Row 4 6 @8.5RPE Chest Supported Row 4 6 @8.5RPE lat ACC
Close Grip Bench Press 4 6 @8RPE Close Grip Bench Press 4 6 @8RPE BN acc BENCH
ACC

DAY 2
Deadlift 4 4 82% 310 Deadlift 4 4 84% 315 DL 1 DEADLIFT
Bench Press 5 5 78% 185 Bench Press 5 5 80% 190 BN 2 BENCH
Bent Row 4 6 @9RPE Bent Row 4 6 @9RPE lats 2 ACC
ACC
ACC

DAY 3
Squat 4 7 74% 215 Squat 4 7 76% 220 SQ 2 SQUAT
Overhead Press 3 8 @8.5RPE Overhead Press 3 8 @8.5RPE shoulders ACC
Chest Supported Row 4 10 @8.5RPE Chest Supported Row 4 10 @8.5RPE lats 3 ACC
Barbell Glute Thrust 3 6 @8RPE Barbell Glute Thrust 3 6 @8RPE glutes ACC
ACC
 DAY 4
Bench Press 4 4 81% 195 Bench Press 4 4 83% 200 BN 3 BENCH
Pause Deadlift, 1" off fl 3 3 73% 275 Pause Deadlift, 1" off fl 3 3 75% 280 DL 2 DEADLIFT
Bent Row 5 5 @9RPE Bent Row 5 5 @9RPE lats 4 ACC
Close Grip Bench Press 3 3 @9RPE Close Grip Bench Press 3 3 @9RPE BN acc BENCH
ACC

0.5

0
5 WEEKS OUT 4 WEEKS OUT 3 WEEKS OUT

SETS REPS %1RM LOAD SETS REPS %1RM LOAD SETS REPS
Squat 5 5 82% 240 Squat 5 3 86% 250 Squat 4 2
Bench Press 4 7 78% 185 Bench Press 4 6 75% 180 Bench Press 4 6
Chest Supported Row 3 6 @8.5RPE Chest Supported Row 5 5 @8.5RPE Chest Supported Row 5 5
Close Grip Bench Press 3 6 @8RPE Close Grip Bench Press 5 5 @8RPE Close Grip Bench Press 5 5

0
0
0
Deadlift 4 4 85% 320 Deadlift 4 2 87% 325 Deadlift 4 1
Bench Press 5 5 81% 195 Bench Press 4 4 83% 200 Bench Press 4 4
Bent Row 3 6 @9RPE Bent Row 4 6 @9RPE Bent Row 4 5

0
0
0
Squat 4 7 78% 225 Squat 3 5 81% 235 Squat 3 4
Overhead Press 2 8 @8.5RPE Overhead Press 3 6 @8.5RPE Overhead Press 3 6
Chest Supported Row 3 10 @8.5RPE Chest Supported Row 4 8 @8.5RPE Chest Supported Row 4 8
Barbell Glute Thrust 4 5 @8RPE Barbell Glute Thrust 3 4
 0
0
0
Bench Press 4 4 84% 200 Bench Press 5 3 87% 205 Bench Press 4 2
Pause Deadlift, 1" off fl 3 3 77% 290 Pause Deadlift, 1" off fl 3 2 78% 295 Pause Deadlift, 1" off fl 3 2
Bent Row 3 5 @9RPE Bent Row 5 5 @9RPE Bent Row 4 4
Close Grip Bench Press 3 3 @8RPE Close Grip Bench Press 3 3 @9RPE Close Grip Bench Press 4 2

0
0
 2 WEEKS OUT WEEK 9 1 WEEK OUT

DAY 1
%1RM LOAD SETS REPS %1RM LOAD Planning SETS REPS
89% 260 Squat 1 1 93% 270 SQ1 SQUAT Squat 1-3RM
77% 185 Bench Press 3 5 81% 195 BN 1 BENCH
@8.5RPE Chest Supported Row 3 5 @8.5RPE lat ACC Chest Supported Row 3 5
@8RPE Close Grip Bench Press 3 5 @8RPE BN acc BENCH
ACC
0 0
0 0
0 0 DAY 2
90% 340 Deadlift 3 1 93% 350 DL 1 BENCH Bench Press 1-3RM
85% 205 Bench Press 3 3 87% 205 BN 2 ACC Overhead Press 3-5RM
@9RPE Bent Row 3 5 @9RPE ACC
ACC
ACC
0 0
0 0
0 0 DAY 3
84% 245 Squat 3 3 86% 250 ACC Squat
@8.5RPE Overhead Press 3 6 @8.5RPE ACC Overhead Press 2 8
@8.5RPE Chest Supported Row 3 8 @8.5RPE ACC Chest Supported Row 3 10
@8RPE ACC Barbell Glute Thrust 3 4
ACC
 0 0
0 0
0 0 DAY 4
90% 215 Bench Press 1 1 93% 220 BN 3 DEADLIFT Deadlift 1-3RM
81% 305 lats ACC Bent Row 3 3
@9RPE BN acc BENCH Close Grip Bench Press 3-5RM
@9RPE Close Grip Bench Press 3 2 @9RPE ACC
ACC
0 0
0 0
 %1RM LOAD
0
0
@8.5RPE
0

69%
@7.5 RPE
@7.5RPE
@7RPE
 0
@9RPE
0
 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. This
#1 1x8x305 @8 RPE <-- 1st work set will give you your e1RM. We can estimate our top set for the day using
#2 1x8x305 @8 RPE <-- repeat set the RPE chart to help determine how much weight will be used. x4@8.5
yields ~85%. Multiply your e1RM by the percentage to determine your top
#3 1x8x305 @8.5 RPE <-- repeat set
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.