Bryce LewisNovice lifters wanting structured 3-lift practice, moderate volume, and a gentle peak for first meet
Designed to give beginners a clear, safe starting point that corrects common novice program flaws. By prioritizing frequency for squat, additional bench volume, paused variations and some paused deadlift work, it builds technique and confidence while using percentages and RPE for autoregulation. The goal is steady strength gains, easy entry into competition prep, and a program you can repeat or transition from as you advance.
프로그램 구성
Nine weeks, four training days/week (variation 1: Mon, Tue, Thu, Fri). Each training day centers on one main lift with 1–2 top sets (varying rep ranges) followed by accessory work targeting hypertrophy and weak points. Squat gets two weekly sessions for frequency; bench has three movements per week (including paused work) to build technique and volume; deadlift includes paused/technique sets with lower volume. Intensity progresses across weeks using percentage ranges and RPE; week 9 serves as a 3-rep max test/taper. Sessions are ~60 minutes and require a full gym. The plan offers both percent prescriptions and RPE options so lifters can autoregulate based on daily readiness.
Chest
Back
Legs
AbsChestLegs
ArmsBack
ShouldersLegsArmsChestLegs- Prioritize technique over ego — keep form tight on all top sets.
- Use the RPE option if you’re fatigued or inexperienced with percentages; it prevents overshooting.
- Track accessory work but avoid piling excessive volume — recovery is key for beginners.
- Warm up progressively to the working sets (movement pattern + mobility).
- Sleep, nutrition, and consistent deloads/taper in week 9 matter more than chasing small weekly jumps.
- If progress stalls, repeat the cycle or reduce accessory volume before increasing main-lift intensity.
- Record lifts (video) to check bar path and technical faults — coach feedback is valuable.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Bryce Lewis is a drug-free elite powerlifter who competed in the 83-105kg weight classes, establishing his coaching philosophy based on practical experience at national and international levels. He is the founder and head coach of The Strength Athlete (TSA), an organization that provides remote coaching to lifters worldwide. He is known for his approach that prioritizes technical precision, long-term development, and mental preparation over short-term record breaking. Additionally, drawing from his background in philosophy, he is characterized by incorporating clear decision-making and structured processes into his training design.
