TSA Beginner
By The Strength Athlete · Coach Approved
Also known as: tsa · tsa beginner · the strength athlete · tsa beginner approach · beginner powerlifting · first meet
The Strength Athlete's beginner powerlifting program. Nine weeks of squat, bench press and deadlift four days a week: an intro week, three weeks of progress, a deload, three heavier weeks and a test week of hard triples. Each main lift gives a percentage of your max or an RPE, light singles from week 1 and paused bench and deadlifts for technique. Four optional weeks build into a first competition.
Free to use · auto progression, rest timers & PR tracking built in
The Strength Athlete
The Strength Athlete (TSA) offers online powerlifting coaching and contest preparation: "Comprehensive powerlifting coaching made with love, for you." Alongside one-on-one coaching, their free training resources are for every lifter, "whether you're a new athlete or an experienced powerlifter."
What is TSA Beginner?
TSA Beginner is The Strength Athlete's program for lifters new to powerlifting, four days a week. It runs nine weeks: an intro week, three weeks of progress, a deload, three heavier weeks and a test week, where you work up to a hard triple on the squat, bench press and deadlift. TSA wrote it as the starting program they wish they had had, and you can repeat it as long as you keep making progress.
You squat on two days and bench on three: day 4's bench is paused for a 3-count on the chest, so you practise the pause from the start. Deadlifts are paused on day 2 for technique, with volume kept lower than squat and bench on purpose. Light singles on squat and bench from week 1 get you used to walking out and executing one rep. Weeks 10 to 13 are TSA's optional build into a first competition: three peak weeks with singles near your openers, then a meet week that ends with three attempts on each lift on a Saturday. Durata carries every week of TSA's sheet as written.
Is TSA Beginner right for you?
TSA built it for someone with some resistance training behind them but less than six months of powerlifting, healthy and without injuries. Before you start, you need a heavy set of 1 to 3 reps at RPE 8.5 to 10 on the squat, bench press and deadlift from the last three months, so you can enter your one-rep maxes. You need four training days a week and an understanding of how to rate RPE.
This is the sheet's default version. TSA's sheet also has a version for women with more training volume and higher intensities, which Durata doesn't carry yet.
How progression works
Every main-lift weight is a percentage of the one-rep max you enter at the start, and the max stays the same for the whole block: the percentages climb from week to week. TSA give you both a percentage and an RPE on most top sets so you can choose. Durata loads the percentage and shows the RPE as the target, so if the weight feels off, let the RPE guide you. Where TSA give a range, Durata uses the middle and quotes their range in the lift's note. The test week's triples are at RPE 10 with the weight left to you.
Accessories are by feel: TSA give the sets, the reps and an RPE to land on. Each one is TSA's preselected choice, and the lift's note names their other picks that Durata carries, so you can swap. After the program, TSA's advice is to put in your new maxes and keep running it while you are making progress.
Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.
TSA Beginner — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the sets marked AMRAP.
Week 14 sessions
Day 1 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 69% 3×7 @ 64% | — |
| Bench Press (Barbell) | 2×1 @ 74% 3×7 @ 65% | — |
| Bench Press (Dumbbell) | 3×12 RPE 6.5 | — |
| Dumbbell Row | 3×12 RPE 7 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 7 | — |
Day 2 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 3×4 @ 65% RPE 6.5 | — |
| Bench Press (Barbell) | 1×4 @ 75% 2×8 @ 65% | — |
| Hip Thrust (Barbell) | 3×10 RPE 7 | — |
| Triceps Pushdown | 3×12 RPE 7 | — |
| Bicep Curl (Dumbbell) | 3×12 RPE 7 | — |
Day 3 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 @ 74% RPE 6 | — |
| Lat Pulldown (Cable) | 3×15 RPE 7 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×12 RPE 7 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×15 RPE 7 | — |
| EZ Bar Biceps Curl | 3×15 RPE 7 | — |
Day 4 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×4 @ 80% RPE 7 2×4 @ 75% | — |
| Bench Press (Barbell) | 3×4 @ 67% RPE 6 | — |
| Leg Press (Machine) | 3×10 RPE 7 | — |
| Leg Extension (Machine) | 3×15 RPE 7 | — |
Week 24 sessions
Day 1 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 73% RPE 5 4×7 @ 68% | — |
| Bench Press (Barbell) | 2×1 @ 78% RPE 5 4×7 @ 69% | — |
| Bench Press (Dumbbell) | 4×11 RPE 8 | — |
| Dumbbell Row | 3×11 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×14 RPE 8.5 | — |
Day 2 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×4 @ 67.5% RPE 7 | — |
| Bench Press (Barbell) | 1×4 @ 78% 3×8 @ 68% | — |
| Hip Thrust (Barbell) | 3×10 RPE 8.5 | — |
| Triceps Pushdown | 3×11 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×11 RPE 8.5 | — |
Day 3 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 77% RPE 6.5 | — |
| Lat Pulldown (Cable) | 3×14 RPE 7.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×12 RPE 7.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×14 RPE 7.5 | — |
| EZ Bar Biceps Curl | 3×14 RPE 7.5 | — |
Day 4 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×4 @ 82.5% RPE 7.5 2×4 @ 78% | — |
| Bench Press (Barbell) | 4×4++ @ 70% RPE 6.5 AMRAP | — |
| Leg Press (Machine) | 3×10 RPE 7.5 | — |
| Leg Extension (Machine) | 3×14 RPE 8.5 | — |
Week 34 sessions
Day 1 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 76% RPE 5.5 4×7 @ 71% | — |
| Bench Press (Barbell) | 2×1 @ 81% RPE 5.5 4×7 @ 72% | — |
| Bench Press (Dumbbell) | 4×10 RPE 8.5 | — |
| Dumbbell Row | 3×10 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×13 RPE 8.5 | — |
Day 2 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×4 @ 70% RPE 7 | — |
| Bench Press (Barbell) | 1×4 @ 80% 3×8 @ 70% | — |
| Hip Thrust (Barbell) | 3×9 RPE 8.5 | — |
| Triceps Pushdown | 3×10 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8.5 | — |
Day 3 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×5 @ 79% RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×13 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×11 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×13 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×13 RPE 8.5 | — |
Day 4 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 85% RPE 7.5 3×3 @ 81% | — |
| Bench Press (Barbell) | 4×4 @ 72% RPE 7 | — |
| Leg Press (Machine) | 3×9 RPE 7.5 | — |
| Leg Extension (Machine) | 3×13 RPE 8.5 | — |
Week 44 sessions
Day 1 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 79% RPE 6 4×6–7 @ 74% | — |
| Bench Press (Barbell) | 2×1 @ 83% RPE 6 4×6–7 @ 75% | — |
| Bench Press (Dumbbell) | 4×9 RPE 8.5 | — |
| Dumbbell Row | 3×9 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×12 RPE 8.5 | — |
Day 2 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×4 @ 72.5% RPE 7 | — |
| Bench Press (Barbell) | 1×4 @ 82% 3×8 @ 72% | — |
| Hip Thrust (Barbell) | 3×8 RPE 8.5 | — |
| Triceps Pushdown | 3×9 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×9 RPE 8.5 | — |
Day 3 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×4–5 @ 81% RPE 8 | — |
| Lat Pulldown (Cable) | 3×12 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×10 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×12 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×12 RPE 8.5 | — |
Day 4 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×2 @ 87.5% RPE 7.5 4×2 @ 84% | — |
| Bench Press (Barbell) | 4×4++ @ 74% RPE 7.5 AMRAP | — |
| Leg Press (Machine) | 3×8 RPE 7.5 | — |
| Leg Extension (Machine) | 3×12 RPE 8.5 | — |
Week 54 sessions
Day 1 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 82% RPE 5 3×5 @ 70% | — |
| Bench Press (Barbell) | 2×1 @ 85% RPE 6 4×5 @ 70% | — |
| Bench Press (Dumbbell) | 2×12 RPE 7 | — |
| Dumbbell Row | 2×12 RPE 7 | — |
| Decline Sit Up (Weighted) | 2×15 RPE 7 | — |
Day 2 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 3×3 @ 71% RPE 6 | — |
| Bench Press (Barbell) | 1×3 @ 77% RPE 5 2×6 @ 71% | — |
| Hip Thrust (Barbell) | 2×10 RPE 7 | — |
| Triceps Pushdown | 2×12 RPE 7 | — |
| Bicep Curl (Dumbbell) | 2×12 RPE 7 | — |
Day 3 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 78% RPE 5 | — |
| Lat Pulldown (Cable) | 2×15 RPE 7 | — |
| Single Arm Shoulder Press (Dumbbell) | 2×12 RPE 7 | — |
| Single Arm Tricep Extension (Dumbbell) | 2×15 RPE 7 | — |
| EZ Bar Biceps Curl | 2×15 RPE 7 | — |
Day 4 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 82.5% RPE 7.5 2×3 @ 78% | — |
| Bench Press (Barbell) | 4×3 @ 70% RPE 6 | — |
| Leg Press (Machine) | 2×10 RPE 7 | — |
| Leg Extension (Machine) | 2×15 RPE 7 | — |
Week 64 sessions
Day 1 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 85% RPE 6 4×5 @ 74% | — |
| Bench Press (Barbell) | 2×1 @ 87% RPE 6.5 5×5 @ 74% | — |
| Bench Press (Dumbbell) | 3×11 RPE 8 | — |
| Dumbbell Row | 3×11 RPE 8 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8 | — |
Day 2 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 3×3 @ 73% RPE 7 | — |
| Bench Press (Barbell) | 1×3 @ 80% RPE 5.5 3×6 @ 74% | — |
| Hip Thrust (Barbell) | 3×10 RPE 8 | — |
| Triceps Pushdown | 3×11 RPE 8 | — |
| Bicep Curl (Dumbbell) | 3×11 RPE 8 | — |
Day 3 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×3 @ 82% RPE 6.5 | — |
| Lat Pulldown (Cable) | 3×14 RPE 8 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×12 RPE 8 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×14 RPE 8 | — |
| EZ Bar Biceps Curl | 3×14 RPE 8 | — |
Day 4 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 86% RPE 8 3×3 @ 82% | — |
| Bench Press (Barbell) | 5×3++ @ 73% RPE 6.5 AMRAP | — |
| Leg Press (Machine) | 3×10 RPE 8 | — |
| Leg Extension (Machine) | 3×14 RPE 8 | — |
Week 74 sessions
Day 1 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 88% RPE 7 4×5 @ 77% | — |
| Bench Press (Barbell) | 2×1 @ 89% RPE 7 5×5 @ 77% | — |
| Bench Press (Dumbbell) | 3×10 RPE 8.5 | — |
| Dumbbell Row | 3×10 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8.5 | — |
Day 2 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 3×3 @ 75% RPE 7.5 | — |
| Bench Press (Barbell) | 1×3 @ 82% RPE 6 3×6 @ 76% | — |
| Hip Thrust (Barbell) | 3×9 RPE 8.5 | — |
| Triceps Pushdown | 3×10 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8.5 | — |
Day 3 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3 @ 85% RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×13 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×11 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×13 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×13 RPE 8.5 | — |
Day 4 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×2 @ 87.5% RPE 7.5 4×2 @ 84% | — |
| Bench Press (Barbell) | 5×3 @ 75% RPE 7 | — |
| Leg Press (Machine) | 3×9 RPE 8.5 | — |
| Leg Extension (Machine) | 3×13 RPE 8.5 | — |
Week 84 sessions
Day 1 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 91% RPE 7.5 4×5 @ 80% | — |
| Bench Press (Barbell) | 2×1 @ 91% RPE 7.5 5×5 @ 80% | — |
| Bench Press (Dumbbell) | 3×9 RPE 8.5 | — |
| Dumbbell Row | 3×9 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8.5 | — |
Day 2 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×2 @ 78% RPE 8 | — |
| Bench Press (Barbell) | 1×3 @ 84% RPE 7 3×6 @ 78% | — |
| Hip Thrust (Barbell) | 3×8 RPE 8.5 | — |
| Triceps Pushdown | 3×9 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×9 RPE 8.5 | — |
Day 3 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×2 @ 87% RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×12 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×10 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×12 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×12 RPE 8.5 | — |
Day 4 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 91% RPE 7.5 3×2 @ 86% | — |
| Bench Press (Barbell) | 5×3++ @ 77% RPE 7.5 AMRAP | — |
| Leg Press (Machine) | 3×8 RPE 8.5 | — |
| Leg Extension (Machine) | 3×12 RPE 8.5 | — |
Week 94 sessions
Day 1 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 82% RPE 6.5 3×4 @ 78% | — |
| Bench Press (Barbell) | 2×1 @ 84% RPE 6.5 4×4 @ 78% | — |
| Bench Press (Dumbbell) | 3×8 RPE 7 | — |
| Dumbbell Row | 3×8 RPE 7 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 7 | — |
Day 2 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×1 @ 80% RPE 6.5 | — |
| Bench Press (Barbell) | 1×3 RPE 10 | — |
| Hip Thrust (Barbell) | 3×7 RPE 7 | — |
| Triceps Pushdown | 3×8 RPE 7 | — |
| Bicep Curl (Dumbbell) | 3×8 RPE 7 | — |
Day 3 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 RPE 10 | — |
| Lat Pulldown (Cable) | 3×11 RPE 7 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×9 RPE 7 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×11 RPE 7 | — |
| EZ Bar Biceps Curl | 3×11 RPE 7 | — |
Day 4 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 RPE 10 | — |
| Bench Press (Barbell) | 5×1 @ 77% RPE 7.5 | — |
| Leg Press (Machine) | 3×7 RPE 7 | — |
| Leg Extension (Machine) | 3×11 RPE 7 | — |
Week 104 sessions
Day 1 — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 87.5% RPE 7 3×6 @ 75% | — |
| Bench Press (Barbell) | 1×1 @ 87.5% RPE 7 4×4 @ 79% | — |
| Bench Press (Dumbbell) | 3×10 RPE 8.5 | — |
| Dumbbell Row | 3×10 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8.5 | — |
Day 2 — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×4 @ 74% RPE 6.5 | — |
| Bench Press (Barbell) | 1×2 @ 80% RPE 5 3×7 @ 70% | — |
| Hip Thrust (Barbell) | 3×9 RPE 8.5 | — |
| Triceps Pushdown | 3×10 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8.5 | — |
Day 3 — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×4 @ 81% RPE 7 | — |
| Lat Pulldown (Cable) | 3×10 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×10 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×12 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×12 RPE 8.5 | — |
Day 4 — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 85% RPE 6 3×3 @ 78% | — |
| Bench Press (Barbell) | 6×2 @ 75% RPE 6 | — |
| Leg Press (Machine) | 3×9 RPE 8.5 | — |
| Leg Extension (Machine) | 3×12 RPE 8.5 | — |
Week 114 sessions
Day 1 — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 95% RPE 9 3×5 @ 77% | — |
| Bench Press (Barbell) | 1×1 @ 95% RPE 9 4×3 @ 82% | — |
| Bench Press (Dumbbell) | 3×9 RPE 8.5 | — |
| Dumbbell Row | 3×9 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8.5 | — |
Day 2 — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 4×3 @ 77% RPE 7.5 | — |
| Bench Press (Barbell) | 1×2 @ 83% RPE 6 3×6 @ 74% | — |
| Hip Thrust (Barbell) | 3×8 RPE 8.5 | — |
| Triceps Pushdown | 3×9 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×9 RPE 8.5 | — |
Day 3 — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×3 @ 85% RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×9 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×9 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×11 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×11 RPE 8.5 | — |
Day 4 — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 92.5% RPE 8.5 4×3 @ 82% | — |
| Bench Press (Barbell) | 6×2++ @ 77% RPE 7 AMRAP | — |
| Leg Press (Machine) | 3×8 RPE 8.5 | — |
| Leg Extension (Machine) | 3×11 RPE 8.5 | — |
Week 124 sessions
Day 1 — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 RPE 7.5 4×4 @ 79% | — |
| Bench Press (Barbell) | 1×1 RPE 7.5 5×2 @ 84% | — |
| Bench Press (Dumbbell) | 3×8 RPE 8.5 | — |
| Dumbbell Row | 3×8 RPE 8.5 | — |
| Decline Sit Up (Weighted) | 3×15 RPE 8.5 | — |
Day 2 — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pause Deadlift (Barbell) | 5×2 @ 80% RPE 8 | — |
| Bench Press (Barbell) | 1×2 @ 85% RPE 6.5 4×5 @ 78% | — |
| Hip Thrust (Barbell) | 3×7 RPE 8.5 | — |
| Triceps Pushdown | 3×8 RPE 8.5 | — |
| Bicep Curl (Dumbbell) | 3×8 RPE 8.5 | — |
Day 3 — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×2 @ 87% RPE 8 | — |
| Lat Pulldown (Cable) | 3×8 RPE 8.5 | — |
| Single Arm Shoulder Press (Dumbbell) | 3×8 RPE 8.5 | — |
| Single Arm Tricep Extension (Dumbbell) | 3×10 RPE 8.5 | — |
| EZ Bar Biceps Curl | 3×10 RPE 8.5 | — |
Day 4 — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 RPE 7.5 5×2 @ 84% | — |
| Bench Press (Barbell) | 6×2 @ 79% RPE 7.5 | — |
| Leg Press (Machine) | 3×7 RPE 8.5 | — |
| Leg Extension (Machine) | 3×10 RPE 8.5 | — |
Week 133 sessions
Day 1 — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×1 @ 82.5% RPE 7 2×4 @ 77% | — |
| Bench Press (Barbell) | 3×1 @ 84% RPE 7 3×3 @ 79% | — |
Day 2 — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×1–2 @ 75% | — |
| Bench Press (Barbell) | 1×2 @ 81.5% RPE 6 4×3 @ 75% | — |
Meet Day — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×1 | — |
| Bench Press (Barbell) | 3×1 | — |
| Deadlift (Barbell) | 3×1 | — |
TSA Beginner — common questions
Should I run 9 weeks or 13?
TSA built it primarily as a 9-week program, and most of the time you'll keep making progress that way. Weeks 10 to 13 are a build into a competition, if you want to train into your first meet. In Durata they come after the test week, marked optional.
What if I miss reps?
Don't panic. TSA say to move forward with the program as if it never happened. If it keeps happening, your maxes may need adjusting.
How long should I rest between sets?
As much rest as you need. TSA point out that the systems relevant to strength recover in 2 to 5 minutes, so that is a good window. A session takes about 40–55 minutes.
Are the deadlifts sumo or conventional?
Your main stance. If you are brand new to lifting, TSA suggest starting with conventional.
Is there an app that runs TSA Beginner for you?
Yes. Durata runs TSA Beginner as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: TSA Beginner — The Strength Athlete, thestrengthathlete.com
With permission from The Strength Athlete, who gave Durata permission to carry this program.
Run TSA Beginner in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
