TSA Nine-Week Intermediate v1.0

Nine weeks of four-day lifting start with squat fives, build weight and move to triples and doubles before tapering.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Session 1
  • Back squat82.5 kg
    4 × 5
  • Barbell bench press57.5 kg
    3 × 7
  • Chest-supported dumbbell row
    3 × 6
  • Close-grip bench press
    3 × 6

Layout 2

Session 2
  • Conventional deadlift112.5 kg
    3 × 4
  • Barbell bench press60 kg
    4 × 5
  • Barbell row
    3 × 6

Layout 3

Session 3
  • Back squat77.5 kg
    3 × 7
  • Barbell overhead press
    2 × 8
  • Chest-supported dumbbell row
    3 × 10
  • Barbell hip thrust
    3 × 4

Layout 4

Session 4
  • Barbell bench press62.5 kg
    3 × 4
  • Paused conventional deadlift97.5 kg
    2 × 3
  • Barbell row
    4 × 5
  • Close-grip bench press
    2 × 3

TSA Nine-Week Intermediate v1.0 asks you questions before this workout, so its sets follow from your answers on the day.

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 9 weeks, if every set is done as written.

Back squat82.5 → 105 kg+22.5
6080100Wk 148
Barbell bench press57.5 → 77.5 kg+20
506070Wk 148
Conventional deadlift112.5 → 135 kg+22.5
100120140Wk 148
Paused conventional deadlift97.5 → 117.5 kg+20
90100110Wk 147

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals15
  • Pectorals15
  • Latissimus dorsi13
  • Scapular retractors13
  • Quadriceps7
  • Hamstrings5 + 3
  • Triceps2 + 15
  • Deltoids2
  • Serratus anterior17
  • Anterior deltoids15
  • Spinal erectors15
  • Biceps13
  • Posterior deltoids13
  • Adductors7
  • Upper trapezius2

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1Layout 1Layout 2Layout 3Layout 4
2Layout 1Layout 2Layout 3Layout 4
3Layout 1Layout 2Layout 3Layout 4
4Layout 1Layout 2Layout 3Layout 4
5Layout 1Layout 2Layout 5Layout 4
6Layout 1Layout 2Layout 3Layout 4
7Layout 1Layout 2Layout 3Layout 4
8Layout 6Layout 2Layout 5Layout 7
9Layout 8Layout 9Layout 10Layout 11

How it works

The program’s own rules, as Catalyst runs them.

Choose suitable working maxima and weight increments before starting. Choose weights for effort-only work. Plan meet or rep-max-test preparation and any extra attempts yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run TSA Nine-Week Intermediate v1.0 in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.