n b r y lifting

Welcome to nbry lifting

About

nbry lifting is a framework that creates repeatable 5-week powerbuilding programs for intermediate lifters. Programs are built with full-body split and block periodization, training the six fundamental compound movement patterns: Squat, hinge, horizontal press, horizontal pull, vertical press, and vertical pull.

Who is this for?

Target audience: Intermediate lifters

These programs are designed for lifters who are comfortable with the main compound movements and understand basic lifting form. You should have several months (or more) of consistent training experience with squats, bench press, deadlifts, and overhead press.

nbry lifting is ideal for:

  • Home gym lifters who want to use powerbuilding principles to build strength and muscle with minimal equipment
  • Those looking for a structured, repeatable program that balances progressive overload with recovery
  • People who can commit to 3 or 4 training days per week (~60-90 minutes per session)
  • Powerbuilders who want to choose a program variant that matches their specific strength and hypertrophy goals (not a one-size-fits-all approach)

Program Goals

  1. Improve strength in the main compound lifts (squat, bench, and/or deadlift, depending on program)
  2. Build overall strength with compound movements
  3. Improve muscular size and aesthetics through isolation work
  4. Practicable in a garage/home gym with (relatively) minimal equipment

Training Cycle Structure

The program operates on a repeatable 5-week cycle. Each cycle is divided into three distinct training blocks that progressively build strength and allow for adaptation:

  1. Accumulation (Weeks 1–2)
    Higher volume, moderate intensity. Focus on building work capacity, refining technique, and accumulating hypertrophy.
  2. Intensification (Weeks 3–4)
    Lower volume, higher intensity. Emphasis shifts toward heavier loads and strength expression.
  3. Deload (Week 5)
    Reduced volume and intensity. Includes opportunities to test singles for squat, bench, and deadlift, followed by recovery work.

Ready to Get Started?

Learn about the philosophy behind this program, check the equipment requirements. Then head to the program guide for detailed instructions on how to run the program.

Head to the Getting Started page to begin.