nbry lifting

External Resources

Links to tools and resources for running the NBRY lifting program.

Program Templates

• Google Sheets Template
  View Template
  

  To use: Open the link → File → Make a copy → Save to your Google Drive. This includes all program configurations, calculations, and tracking sheets.

• Excel/Numbers Template
  Coming soon
• Hevy App Template
  Coming soon
• Hevy App Template
  Coming soon — Import the program into Hevy for mobile tracking.

Setup Instructions

1. Choose your preferred format (Google Sheets or downloadable .xlsx)
2. Enter your current 1-rep maxes or estimated maxes for Squat, Bench, Deadlift, and OHP
3. The program will calculate your training weights automatically
4. Track your workouts in the journal sheet
5. Progress through the 5-week cycle: Accumulation → Intensification → Deload
6. Repeat the cycle, updating your training maxes as you get stronger

Printable Resources

• Blank Workout Sheet
  Coming soon — Printable template with blank lines to record weights and reps.

Recommended Tools

• Hevy — Workout tracking app (iOS/Android)
• Google Sheets — Program tracking and workout journal