Strength Built
The RightWay.
India's most structured strength training programme — coached by professionals who compete at the highest level. Science-backed periodisation from your first session to the platform.
The NBD
Training App
Is Coming.
India's first dedicated powerlifting dashboard. Log every lift. Track every PR. Follow your program daily. Built for serious lifters — on any phone, any time.
Early Access
- Full app access from Day 1 of launch
- Live lift logging — every session, every set
- PR tracker — auto-detects every new record
- Progress charts — squat, bench, deadlift over time
- Training program delivered daily inside the app
- Price locked at ₹99 — never increases, ever
Start Where You Are.
Every plan includes professional coaching notes, structured periodisation and full RPE guidance. Pick the duration that suits your commitment level right now.
- ✓4-week structured training block — full programme PDF
- ✓RPE and percentage guide for every session
- ✓Professional coaching notes on all major lifts
- ✓Beginner and intermediate levels
- –Video form review
- –1-on-1 coaching check-in
- ✓Full 8-week programme — hypertrophy into strength
- ✓RPE and percentage guide for every session
- ✓Professional coaching notes throughout
- ✓Planned deload week — built in
- ✓Beginner to intermediate
- –1-on-1 coaching check-in
- ✓Complete 12-week block — 4 full phases base to peak
- ✓RPE and percentage guide for every session
- ✓Professional coaching notes throughout
- ✓Two planned deload weeks — fully integrated
- –Competition prep & peaking — Premium only
- –1-on-1 coaching check-in
12-Week
- ✓Everything in the 12-Week Plan
- ✓Personalised programming adjustments
- ✓Unlimited video form review
- ✓1-on-1 coaching check-ins throughout
- ✓Competition prep & peaking protocol
- ✓Post-block debrief + next cycle planning
One-time payment · Instant access · All plans include GST · Our team is here if you have questions
Every Level. One System.
Pick your track. See exactly what you'll be doing week by week.
The most important phase of your strength journey. You will learn to move correctly before loading heavily. Professional coaching ensures your technique is built right from day one.
- ✓Technique-first coaching — movement before maximum weight
- ✓3-day per week linear progression structure
- ✓Squat, bench, deadlift + essential accessory work
- ✓Full RPE and load guide — no guessing what weight to use
- ✓Available in 4-week and 8-week plans
Professionally designed undulating periodisation that rotates intensity and volume in a way your body cannot ignore. 4 days per week — upper/lower split.
- ✓4-day per week structured upper/lower split
- ✓Daily Undulating Periodisation — most effective intermediate method
- ✓Hypertrophy, strength and peak phases — fully sequenced
- ✓Detailed coaching notes from competitive lifters
- ✓Available in 8-week and 12-week plans
Block periodisation built around a competition peak. The methodology used by NBD-affiliated athletes on the Indian platform. Structured, demanding, designed to push your total.
- ✓5-day per week high-intensity block programming
- ✓Competition peaking protocol — with Premium plan
- ✓Max effort and dynamic effort sessions integrated
- ✓1-on-1 coaching check-in — with Premium plan
- ✓Available as 12-week plan
- Squat — 5×5 at 65% 1RM, full technique focus
- Bench — 4×6 at RPE 7, coach cues on each set
- Deadlift — 4×4 at 70% 1RM, brace and setup drills
- Romanian deadlifts, close grip bench, paused squats
- Squat — 4×8 at RPE 7–8, building structural capacity
- Bench — 5×8 at RPE 7, controlled tempo
- Deadlift — 3×6 at 72% 1RM, position held under fatigue
- Volume accessory work building the muscle base
- Squat — 5×3 at 80–83% 1RM, competition-style commands
- Bench — 5×4 at RPE 8, full pause at chest
- Deadlift — 4×3 at 82% 1RM, meet-style execution
- Accessories reduced — all energy reserved for main lifts
- Squat — 3×3 at 60% 1RM, technique polish only
- Bench — 3×3 at 60%, movement quality check
- Deadlift — 2×3 at 60%, no grinding
- This week builds capacity for the next block
- Squat — 4×2 at 87–90% 1RM, wave loading pattern
- Bench — 4×2 at RPE 8.5–9, minimal accessories
- Deadlift — 3×2 at 88% 1RM, maximum intent every rep
- Coaches track every set — adjustments in real time
- 3RM tests across all three competition lifts
- 1RM estimates recalculated for the peak block
- Weaknesses identified and addressed
- Coach review and feedback session
- Squat — singles at 93–97% 1RM, opener weights practiced
- Bench — competition commands, full gear rehearsal
- Deadlift — meet-style execution, attempt selection begins
- CNS priming: contrast training and speed work integrated
- Full taper — volume at 40%, intensity maintained
- Mock meet or 1RM attempts on all three lifts
- Compare your result to your week 1 baseline
- Coach debrief and next block planning session
The Training Speaks for Itself.
Everything You Need to Know.
If you are new to structured training, the 4-week plan is the perfect entry point. If you have experience and are ready to commit, the 8 or 12-week plans deliver the full periodisation benefit. Our team is happy to help you choose — just reach out before purchasing.
The Premium 12-Week plan is the only plan that includes competition prep and peaking protocol — a structured taper, opener selection strategy and competition-day guidance. It also includes unlimited video form review, 1-on-1 coaching check-ins, personalised programming adjustments, and a post-block debrief. It is a full coaching relationship, not just a programme.
You need a barbell, plates, a squat rack and a bench. A powerlifting belt is strongly recommended from week 3 onwards — an NBD lever belt pairs directly with this programme. Knee sleeves and wrist wraps become relevant in the intensity blocks.
Absolutely. The majority of athletes who join do not compete — they simply want to train with real structure and professional guidance. Competition is optional. The programme is for anyone serious about getting strong.
The NBD Training App launches in approximately 15 days at ₹999/month. Founding members who sign up before launch pay ₹99/month permanently — that is 90% off. Your price never increases. Full app access from day one of launch: live lift logging, PR tracking, progress charts, and your programme delivered daily inside the app.
Instantly. Programme materials and access details are sent immediately after payment confirmation. Premium athletes have their coach assigned within 24 hours. Our team will resolve any access issues within hours.
Stop Guessing.
Start Training
With a Plan.
Athletes are joining across India. Professional coaches. Science-backed methods. The structure is ready — the only thing missing is you.
Choose Your Plan →One-time payment · Instant access · Professional coaching support included