TSA Nine-Week Intermediate v2.0

Nine weeks of four-day powerlifting start with squat triples, add a lighter fifth week and build toward a final peak.

Try it with your numbersJoin the waitlist
Not sure it’s for you? See programs like it, ranked for you →

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 squat90 kg
    1 × 3
  • Barbell bench press57.5 kg
    3 × 8
  • Close-grip bench press
    3 × 6
  • Chest-supported dumbbell row
    4 × 10–12
  • Band pull-apart
    3 × 30

Layout 2

Session 2
  • Conventional deadlift107.5 kg
    4 × 5
  • Barbell bench press60 kg
    5 × 4
  • Pendlay row
    3 × 5–7
  • Dumbbell back extension
    3 × 10–12
  • Pull-up
    1 × 1–30

Layout 3

Session 3
  • Back squat82.5 kg
    6 × 4
  • Leg press
    3 × 8–10
  • Chest-supported dumbbell row
    3 × 10–12

Layout 4

Session 4
  • Barbell bench press
    1 × 1
  • Feet-up barbell bench press
    3 × 6
  • Paused conventional deadlift97.5 kg
    4 × 4
  • Barbell row
    3 × 6–8
  • Neutral-grip lat pulldown
    3 × 10–12

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 squat
8090100Wk 1489
Barbell bench press57.5 → 70 kg+12.5
506070Wk 1489
Conventional deadlift107.5 → 110 kg+2.5
105110115Wk 149
Paused conventional deadlift97.5 → 112.5 kg+15
90100110Wk 148

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.

  • Gluteals21
  • Latissimus dorsi20
  • Scapular retractors16 + 4
  • Pectorals15
  • Hamstrings11
  • Quadriceps10
  • Spinal erectors21
  • Biceps20
  • Posterior deltoids16
  • Anterior deltoids15
  • Serratus anterior15
  • Triceps15
  • Adductors10
  • Forearms4

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 5Layout 4
4Layout 1Layout 2Layout 5Layout 4
5Layout 1Layout 2Layout 6Layout 7
6Layout 8Layout 9Layout 6Layout 4
7Layout 8Layout 9Layout 10Layout 4
8Layout 8Layout 9Layout 10Layout 4
9Layout 11Layout 12Layout 13Layout 14

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.

  • Back extension bench
  • Barbell
  • Dumbbells
  • Flat bench
  • Lat pulldown machine
  • Pull-up bar
  • Resistance bands
  • 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 v2.0 in Catalyst

Every set ready. Every weight right.

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