Getting Started

Below are links to tools and resources for running the nbry lifting program.

These are the tools that I recommend using for running the nbry lifting program:

• Google Sheets — Use this for setting program and exercise configurations.
• Hevy — An excellent workout app (with a pay-once model). Use this for workout tracking and seeing trends over time.

Resources

• Google Sheets
  
  • View 346 Program Template
    
  • View 355 Program Template
    
  • View 455 Program Template
    
  • View 473 Program Template
    

  Open a link → File → Make a copy → Save to your Google Drive. This includes all program configurations and calculations.

  Disclaimer: Spreadsheet formulas are not guaranteed to be error-free in non-Google Sheets environments.

• Hevy App Templates
  Coming soon
• Blank Workout Sheets
  Coming soon - Printable template with blank lines to record weights and reps

Setup Instructions

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

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Related Pages

• Program Guide — How to follow the program
• FAQ — Common questions