Free personalized workout plan

TSA 9 Week Beginner Program

By The Strength Athlete

Experience

Beginner (1-2 years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

TSA Beginner Approach Overview4 training days per week9 weeks per training cycle2x weekly squat3x weekly bench press1x weekly deadliftIncludes tabs for training history to track progress if running re

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Equipment

Barbell, Bench, Cable, Dumbbell, EZ Bar, Machine, Weight Plate

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

TSA Beginner Approach Overview4 training days per week9 weeks per training cycle2x weekly squat3x weekly bench press1x weekly deadliftIncludes tabs for training history to track progress if running re

Show More

Equipment

Barbell, Bench, Cable, Dumbbell, EZ Bar, Machine, Weight Plate

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1

INTRO/ACCLIMATION

Week 2

PROGRESS 1

Week 3

PROGRESS 2

note: if shoulder/bicep/elbow pain, squat high bar

Week 4

PROGRESS 3

note: if shoulder/bicep/elbow pain, squat high bar

Week 5

PROGRESS 3

Week 6

INTENSIFY 1

note: if shoulder/bicep/elbow pain, squat high bar

An Athlete Movement of Choice for 3 sets at the end of the workout

Week 7

INTENSIFY 2

Week 8

INTENSIFY 3

note: if shoulder/bicep/elbow pain, squat high bar

An Athlete Movement of Choice for 3 sets at the end of the workout

Week 9

TEST WEEK

note: may superset biceps/triceps

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
RPE 10

An Athlete Movement of Choice for 3 sets at the end of the workout

ExerciseSetsRepsRestNotes
1. Barbell Deadlift1 set3 reps60s
RPE 10
2. Paused Barbell Bench Press5 sets1 reps60s
3 secs pause 77% of 1RM or RPE 7.5

Date Created: 2/4/20, 3:54 AM


Last Updated: 9/12/20, 9:39 PM

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