TSA Intermediate 2.0
By The Strength Athlete · Coach Approved
Also known as: tsa · tsa intermediate · tsa intermediate 2.0 · the strength athlete · tsa 9 week · intermediate powerlifting peak
The Strength Athlete's 9-week intermediate powerlifting peak. Four weeks of higher volume with early top sets, a deload, then three weeks of heavier singles and back-off sets by percentage and RPE, into a meet or mock meet in week 9. Squat twice a week, pressing on all four days, and competition and paused deadlifts.
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 Intermediate 2.0?
TSA Intermediate 2.0 is The Strength Athlete's nine-week program for intermediate powerlifters who want to peak into a competition or a mock meet. It is their 2019-20 update to the intermediate approach, with more autoregulation and lower-rep top sets followed by higher-rep back-off work.
The first four weeks carry more overall work at lighter loads, to build strength and muscle. Week 5 is a deload. Weeks 6 to 8 peak, with heavier top sets by RPE and back-off sets by percentage, and week 9 is the test: lighter work early in the week, then a meet or mock meet with a single on each lift at RPE 9.5 or more. You squat on two days, press on all four, and the deadlift alternates competition and paused work, the pause an inch off the floor. Durata carries every week of TSA's sheet as written.
Is TSA Intermediate 2.0 right for you?
TSA built it for a lifter with around two years of powerlifting experience, 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 slightly more bench press volume, which Durata doesn't carry yet.
How progression works
The percentage sets are off 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. The top sets written as an RPE alone, the day 4 bench single from week 1 and the squat and deadlift top sets from week 6, have no percentage: you pick the weight that lands on the RPE. Accessories are by feel, with a rep range and an RPE to land on.
Day 3's two slots are TSA's own defaults, the dumbbell incline bench press and the cable rope crunch, and the lift notes name their other picks that Durata carries. Day 2's pull-ups are a total: 30 or 35 reps at RPE 8.5, in as few sets as it takes. After the program, TSA's advice is to put in your new maxes and run it again while you are making progress.
Durata runs this progression for you — every session's weights are computed from your training maxes.
TSA Intermediate 2.0 — every set, every session
Percentages are of your training max (TM).
Week 14 sessions
Day 1 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 80% 3×8 @ 69% | — |
| Bench Press (Barbell) | 3×8 @ 69% | — |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 7 | — |
| Chest Supported Incline Row (Dumbbell) | 4×10–12 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×5 @ 74% | — |
| Bench Press (Barbell) | 5×4 @ 72% | — |
| Pendlay Row (Barbell) | 3×5–7 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×10–12 RPE 7.5 | — |
| Pull Up | 5×6 RPE 8.5 | — |
Day 3 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 6×4 @ 73% | — |
| Incline Bench Press (Dumbbell) | 3×8–10 RPE 7 | — |
| Leg Press (Machine) | 3×8–10 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×10–12 RPE 8 | — |
| Cable Crunch | 3×12–15 RPE 7.5 | — |
Day 4 — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 RPE 7 3×5 @ 77% | — |
| Bench Press (Barbell) | 3×6 RPE 7 | — |
| Pause Deadlift (Barbell) | 4×4 @ 67% | — |
| Bent Over Row (Barbell) | 3×6–8 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×10–12 RPE 8.5 | — |
Week 24 sessions
Day 1 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 82% 3×8 @ 71% | — |
| Bench Press (Barbell) | 3×8 @ 71% | — |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 4×10–12 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×5 @ 77% | — |
| Bench Press (Barbell) | 5×4 @ 74% | — |
| Pendlay Row (Barbell) | 3×5–7 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×10–12 RPE 7.5 | — |
| Pull Up | 5×6 RPE 8.5 | — |
Day 3 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 6×4 @ 75% | — |
| Incline Bench Press (Dumbbell) | 3×8–10 RPE 7 | — |
| Leg Press (Machine) | 3×8–10 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×10–12 RPE 8 | — |
| Cable Crunch | 3×12–15 RPE 7.5 | — |
Day 4 — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 RPE 7.5 3×5 @ 79% | — |
| Bench Press (Barbell) | 3×6 RPE 7.5 | — |
| Pause Deadlift (Barbell) | 4×4 @ 69% | — |
| Bent Over Row (Barbell) | 3×6–8 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×10–12 RPE 8.5 | — |
Week 34 sessions
Day 1 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 84% 3×7 @ 73% | — |
| Bench Press (Barbell) | 4×7 @ 73% | — |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 8 | — |
| Chest Supported Incline Row (Dumbbell) | 4×10–12 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 5×4 @ 79% | — |
| Bench Press (Barbell) | 5×4 @ 76% | — |
| Pendlay Row (Barbell) | 3×5–7 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×10–12 RPE 7.5 | — |
| Pull Up | 5×7 RPE 8.5 | — |
Day 3 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 6×4 @ 77% | — |
| Incline Bench Press (Dumbbell) | 3×8–10 RPE 8 | — |
| Leg Press (Machine) | 3×8–10 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×10–12 RPE 8 | — |
| Cable Crunch | 3×12–15 RPE 7.5 | — |
Day 4 — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 RPE 8 3×5 @ 81% | — |
| Bench Press (Barbell) | 3×6 RPE 8 | — |
| Pause Deadlift (Barbell) | 4×4 @ 71% | — |
| Bent Over Row (Barbell) | 3×6–8 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×10–12 RPE 8.5 | — |
Week 44 sessions
Day 1 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 86% 3×7 @ 75% | — |
| Bench Press (Barbell) | 4×7 @ 75% | — |
| Bench Press - Close Grip (Barbell) | 3×6 RPE 8.5 | — |
| Chest Supported Incline Row (Dumbbell) | 4×10–12 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 6×4 @ 81% | — |
| Bench Press (Barbell) | 5×4 @ 78% | — |
| Pendlay Row (Barbell) | 3×5–7 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×10–12 RPE 7.5 | — |
| Pull Up | 5×7 RPE 8.5 | — |
Day 3 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 6×4 @ 79% | — |
| Incline Bench Press (Dumbbell) | 3×8–10 RPE 8 | — |
| Leg Press (Machine) | 3×8–10 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×10–12 RPE 8 | — |
| Cable Crunch | 3×12–15 RPE 7.5 | — |
Day 4 — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 RPE 8.5 3×5 @ 84% | — |
| Bench Press (Barbell) | 3×6 RPE 8.5 | — |
| Pause Deadlift (Barbell) | 4×4 @ 73% | — |
| Bent Over Row (Barbell) | 3×6–8 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×10–12 RPE 8.5 | — |
Week 54 sessions
Day 1 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 @ 73% | — |
| Bench Press (Barbell) | 3×6 @ 73% | — |
| Bench Press - Close Grip (Barbell) | 2×5 RPE 7 | — |
| Chest Supported Incline Row (Dumbbell) | 4×8–10 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 4×3 @ 79% | — |
| Bench Press (Barbell) | 5×4 @ 78% | — |
| Pendlay Row (Barbell) | 3×4–6 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×6–9 RPE 7.5 | — |
| Pull Up | 5×6 RPE 8.5 | — |
Day 3 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×4 @ 75% | — |
| Incline Bench Press (Dumbbell) | 3×6–8 RPE 7 | — |
| Leg Press (Machine) | 3×6–8 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×8–10 RPE 8 | — |
| Cable Crunch | 3×10–12 RPE 7.5 | — |
Day 4 — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×4 @ 78% | — |
| Bench Press (Barbell) | 2×5 RPE 8.5 | — |
| Pause Deadlift (Barbell) | 4×3 @ 72% | — |
| Bent Over Row (Barbell) | 3×4–6 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×8–10 RPE 8.5 | — |
Week 64 sessions
Day 1 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 RPE 6.5 5×3 @ 85% | — |
| Bench Press (Barbell) | 4×6 @ 75% | — |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | — |
| Chest Supported Incline Row (Dumbbell) | 4×8–10 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×2 RPE 7 4×3 @ 82% | — |
| Bench Press (Barbell) | 5×4 @ 80% | — |
| Pendlay Row (Barbell) | 3×4–6 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×6–9 RPE 7.5 | — |
| Pull Up | 5×7 RPE 8.5 | — |
Day 3 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×4 @ 76% | — |
| Incline Bench Press (Dumbbell) | 3×6–8 RPE 7 | — |
| Leg Press (Machine) | 3×6–8 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×8–10 RPE 8 | — |
| Cable Crunch | 3×10–12 RPE 7.5 | — |
Day 4 — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×1 RPE 7 3×4 @ 81% | — |
| Bench Press (Barbell) | 3×5 RPE 7 | — |
| Pause Deadlift (Barbell) | 5×3 @ 74% | — |
| Bent Over Row (Barbell) | 3×4–6 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×8–10 RPE 8.5 | — |
Week 74 sessions
Day 1 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 RPE 7.5 5×3 @ 87% | — |
| Bench Press (Barbell) | 4×6 @ 77% | — |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | — |
| Chest Supported Incline Row (Dumbbell) | 4×8–10 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 RPE 8 5×2 @ 84% | — |
| Bench Press (Barbell) | 5×4 @ 82% | — |
| Pendlay Row (Barbell) | 3×4–6 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×6–9 RPE 7.5 | — |
| Pull Up | 5×7 RPE 8.5 | — |
Day 3 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×3 @ 78% | — |
| Incline Bench Press (Dumbbell) | 3×4–6 RPE 7 | — |
| Leg Press (Machine) | 3×6–8 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×8–10 RPE 8 | — |
| Cable Crunch | 3×8–10 RPE 7.5 | — |
Day 4 — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×1 RPE 8 3×4 @ 84% | — |
| Bench Press (Barbell) | 3×5 RPE 7.5 | — |
| Pause Deadlift (Barbell) | 5×3 @ 76% | — |
| Bent Over Row (Barbell) | 3×4–6 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×8–10 RPE 8.5 | — |
Week 84 sessions
Day 1 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 RPE 8.5 5×2 @ 89% | — |
| Bench Press (Barbell) | 4×5 @ 79% | — |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | — |
| Chest Supported Incline Row (Dumbbell) | 4×8–10 RPE 7 | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 RPE 8.5 4×2 @ 86% | — |
| Bench Press (Barbell) | 5×3 @ 84% | — |
| Pendlay Row (Barbell) | 3×4–6 RPE 7.5 | — |
| Back Extension (Weighted Hyperextension) | 3×6–9 RPE 7.5 | — |
| Pull Up | 5×7 RPE 8.5 | — |
Day 3 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×3 @ 80% | — |
| Incline Bench Press (Dumbbell) | 3×4–6 RPE 7 | — |
| Leg Press (Machine) | 3×6–8 RPE 7.5 | — |
| Chest Supported Incline Row (Dumbbell) | 3×8–10 RPE 8 | — |
| Cable Crunch | 3×8–10 RPE 7.5 | — |
Day 4 — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 RPE 9 4×3 @ 86% | — |
| Bench Press (Barbell) | 3×5 RPE 8 | — |
| Pause Deadlift (Barbell) | 5×2 @ 78% | — |
| Bent Over Row (Barbell) | 3×4–6 RPE 8 | — |
| Reverse Grip Lat Pulldown (Cable) | 3×8–10 RPE 8.5 | — |
Week 93 sessions
Day 1 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×2 @ 80% | — |
| Bench Press (Barbell) | 5×4 @ 81% | — |
| Bench Press - Close Grip (Barbell) | 3×5 RPE 7 | — |
| Deadlift (Barbell) | 5×1 @ 75% | — |
| Band Pullaparts | 3×30 | — |
Day 2 — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 @ 86% 5×3 @ 78% | — |
Meet Day — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 RPE 9.5 | — |
| Bench Press (Barbell) | 1×1 RPE 9.5 | — |
| Deadlift (Barbell) | 1×1 RPE 9.5 | — |
TSA Intermediate 2.0 — common questions
What if I can't do the pull-ups?
TSA's Bryce says use a band or the lat pulldown if you can't string together sets of five. If you can, take your time and complete the reps.
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.
Is there an app that runs TSA Intermediate 2.0 for you?
Yes. Durata runs TSA Intermediate 2.0 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 Intermediate 2.0 — The Strength Athlete, thestrengthathlete.com
With permission from The Strength Athlete, who gave Durata permission to carry this program.
Run TSA Intermediate 2.0 in Durata
Training-max calculation, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
