n b r y lifting

Program Changelog

Evolution and updates to the nbry lifting program.

nbry Program Version History
Date Update
12/6/2025 Reset approach and begin structured training.
  • 3-day program with two alternating days (Day A / Day B)
  • ABA / BAB format (2-week cycle)
  • 5x5-oriented with linear progression applied per day
  • Adding minimal isolation work (curls, side delts, abs)
1/24/2026 Linear progression stalled due to fatigue.
  • Introduced deload weeks
  • Introduce more isolation work (tricep)
2/10/2026 Reorganized lift distribution:
  • Day A → Squat, OHP
  • Day B → Bench, Deadlift
Rationale: Squat + Bench together caused excessive fatigue and reduced bench performance. Deadlifts are fatiguing, but manageable after bench. Bench has minimal impact on deadlift performance.
2/10/2026 Introduced 7-week block periodization:
  • 2 weeks accumulation
  • 2 weeks strength
  • 2 weeks intensification
  • 1 week deload
3/3/2026 Moved from 3-day alternating structure to 4-day symmetrical split (AB / AB)
3/10/2026 Adjusted hinge volume:
  • Replaced one deadlift day with RDL
  • Now: 1 Deadlift day + 1 RDL day per week
Rationale: Two deadlift days created excessive fatigue. Needed more hamstring/glute hypertrophy work.
3/23/2026 Updated periodization to 5-week blocks:
  • 2 weeks accumulation
  • 2 weeks intensification
  • 1 week deload
Rationale: 7-week blocks felt too slow for current training level.
3/23/2026 Expanded from 2-day structure to 4 distinct training days:
  • Day 1: Squat (volume emphasis)
  • Day 2: Bench (lighter) + RDL
  • Day 3: Bench (heavy) + Deadlift
  • Day 4: Squat (intensity emphasis)
3/23/2026 Refined squat distribution during Accumulation Block:
  • Day 1 = primary volume squat day
  • Day 4 = lower volume, higher intensity squat day
4/7/2026 Added Dumbbell Bench Press to Day 2. Goal: increase chest hypertrophy. Complements lower volume bench work on this day vs Day 3.
4/24/2026 Added isolation work: Calf raises, Wrist extensions, Wrist curls. These are supersetted. At this point, all major muscle groups are covered (except neck).
5/1/2026 Intensification Squat re-structure: Moving to a top set (0.85 tune) followed by 3 backoff sets (0.8 tune). Mixture of very high intensity, followed by relatively intense but more manageable volume.
5/2/2026 Exercise selection for core workouts, and exercise order:
  • Day 2: Move dumbbell bench press to after pullups.
  • Day 3: Replace Ab Wheel with Reverse Crunch
Rationale: Day 2: Prevent fatigue from having to press too closely after bench press. Day 3: Ab Wheel is great, but Reverse Crunch apparently biases the lower abs more, which is a great exercise to combine with ab mat situp that biases the upper abs.
5/21/2026 3-day program finalized. Template spreadsheet published.
5/22/2026 Major program restructure and expansion:
  • New 3-digit naming scheme (days-first): programs now use format like 346, 355, 455, 473
  • Added two new program variants: 346 (40/60, 3-day) and 455 (50/50, 4-day)
  • New exercises added to exercise catalog: Lat Pulldown, Bulgarian Split Squats, Seated SB Shoulder Press, Incline Barbell Bench