12 Week Online Coaching
Three blocks, rewritten every four weeks around your real numbers, with deload and recovery planned in rather than improvised when you stall. Twelve weeks is the full loop, run three times.
Total for 12 weeks · equivalent to ₹4,999 a month · you save ₹2,998 against three 4-week blocks
Already done the NBD Training Assessment? Your ₹499 is credited against this block.
Nothing is shipped and no address is needed. Coaching is delivered on WhatsApp and in the NBD roadmap.
Not sure this is the right one?
You do not have to choose blind. The NBD Training Assessment is ₹499: about five minutes of honest questions, and within 24 hours a coach tells you where you stand, what to change first, and which block actually fits you — and why.
The fee is credited, not spent twice. You get a personal credit code worth ₹499, valid once on the 4, 8 or 12-week blocks. If you already know which block you want, skip it and buy above.
Everything in the block.
Everything in the 8-week block, plus one more rewrite cycle and a planned deload — at the same monthly rate.
In the block
- A fully periodised 12-week programme, rewritten every 4 weeks around your real numbers.
- 12 weekly check-ins, each one an adjustment rather than a status update.
- Direct WhatsApp access to your coach, with priority reply.
- Technique correction on squat, bench and deadlift from the videos you send.
- Load and progression management across three training blocks.
- Deload and recovery planned in — scheduled before you need it, not improvised after you stall.
How it starts
- Within 24 hours of checkout you get an onboarding form and a WhatsApp message from your coach.
- Within 48 hours of onboarding your programme is written and in your roadmap.
- You log every set as weight and reps in the NBD roadmap, in your phone's browser. Nothing to install.
- Your coach reads the log, not a summary of it — including the days that did not happen.
Nothing is shipped. There is no delivery charge and no address is needed — this is a coaching service.
What twelve weeks actually looks like.
Three blocks, two rewrites, one planned deload. Each block is written from the numbers the last one produced, so the programme you finish on is not the programme you started on.
- Weeks 1–4
Block one · establish
The first block exists to make the next two accurate. Loads are set from what you reported and corrected from what you logged; technique is addressed from your videos before it gets loaded heavier. Four weekly check-ins.
- Weeks 5–8
Block two · develop
Rewritten from block one's record. Volume and intensity move where your log says they should, and the exercises that were not doing anything get replaced by ones that are. This is the first block that is genuinely about you rather than about your intake form.
- Weeks 9–12
Block three · express
Rewritten again, with the deload scheduled rather than reactive. The last block is built to let the work of the first eight weeks actually show up on the bar, and it finishes with a full read of the three months.
Two rewrites, not zero
A single block can only ever be a good first guess. The value is in what the coach does with the record afterwards — and twelve weeks contains that twice.
Same rate, one more cycle
Per month, this block costs the same as the 8-week block. What the extra four weeks buy is another full rewrite and a planned deload — more coaching for the same monthly rate, not a discount.
Not a promise about your body
Twelve weeks is a training structure, not a guaranteed outcome. What you get is three properly written blocks, twelve reviewed weeks, and an honest read at the end. Individual results vary with implementation and circumstances.
All three blocks, side by side.
Every block contains the same coaching. What changes is how many times your training gets rewritten from your own numbers. Both the total and the monthly equivalent are shown, because the total is what you actually pay.
| 4 weeks | 8 weeks | 12 weeksYou are here | |
|---|---|---|---|
| Total you pay | ₹5,999 | ₹9,999 | ₹14,999 |
| Equivalent per month | ₹5,999 | ₹4,999 | ₹4,999 |
| Training blocks | One | Two | Three |
| Full rewrites | None — reviewed at the end | One, at week 4 | Two, at weeks 4 and 8 |
| Weekly check-ins | 4 | 8 | 12 |
| Technique correction from video | Yes | Yes | Yes |
| Direct WhatsApp access | Yes | Yes | Yes, priority reply |
| Deload & recovery planned in | — | — | Yes |
| Assessment fee credited | Yes | Yes | Yes |
| Daily Check-In can be added | Yes | Yes | Yes |
| 4-week block | 8-week block | 12-week block |
Blocks are paid once, upfront. Nothing on this page renews automatically and nothing is billed to you again. See every Train With NBD option →
The Daily Check-In.
Not a fourth plan — a private upgrade that runs alongside this block. A message from your coach before every training session, a debrief after it, same-day answers, and a priority queue. Spots stay capped on purpose: daily one-to-one only works while your coach genuinely has room for you.
Bought separately, one month at a time, on top of this block. See the Daily Check-In →
Coaches. Not an algorithm.
NBD coaching is delivered by people. A person writes your block, a person reads your log every week, and a person answers your messages.
Karman Singh
Founder of NBD Powerlifting and a competing powerlifter. The loop on this page is his: assess, write, log, rewrite.
Qualified coaching team
Programmes are written and reviewed by Level 4 certified coaches — for fat loss, muscle or strength — not by people who got fit once and started selling plans.
Indian commercial gyms, as they are
Your programme is written around the plates, racks and machines your gym actually has — not equipment you would have to travel to use.
The roadmap, not a PDF
Your plan arrives one day at a time in your phone's browser. Every set is logged as weight and reps, and your coach reads the real thing. Open the roadmap →
15,500+ Indians served by NBD
NBD is an Indian strength brand first. The coaching runs on the same standard as the gear.
We publish how we think
Read the NBD approach to RPE, reps in reserve and what a coach sees in a form check before you spend anything.
Is this the right block for you?
Both lists are here on purpose. A block bought by the wrong person is a refund conversation neither of us wants.
Buy this block if
- You are past the point where a new programme fixes anything, and you want the loop run properly.
- You are working toward something three months out — a meet, a weight class, a goal with a date.
- You want the deload planned rather than taken when your body forces it.
- You want the most rewrite cycles per rupee, and you will use them.
- You will log honestly for three months, including the days you miss.
Do not buy it if
- You want a guaranteed outcome. Nobody honest sells one, and this page does not.
- You are unsure you can train consistently for three months. Start at four or eight weeks.
- You have an acute injury or a medical condition that needs treating. See a doctor first; NBD coaches are not medical professionals.
- You will not log honestly. Three months of guesswork is worse than one month of truth.
Before you buy.
What happens right after I pay?
What do the extra four weeks buy me over the 8-week block?
Is the programme rewritten, or just adjusted?
Do I need to be a powerlifter?
How is my training tracked?
Does anything get shipped to me?
Is the ₹499 assessment fee really credited?
Is this medical advice?
Run the loop properly.
Three blocks, two rewrites, a planned deload and twelve reviewed weeks. Onboarding within 24 hours.
Train With NBD is an online coaching service. Nothing is shipped and no delivery charge applies. Coaching blocks are paid once, upfront; nothing on this page renews automatically. Programmes are written for one person and are not returnable once written. The ₹499 assessment fee is credited toward a coaching block; it is not refunded as cash. NBD coaches are strength coaches, not medical professionals, and nothing on this page is medical advice — if you have an injury or a medical condition, see a doctor before starting any training programme. Individual outcomes vary and depend on implementation, circumstances and fit. Read the training terms and health disclaimer.
The NBD roadmap runs in your phone's browser at nbdpowerlifting.com. WhatsApp: +91 99962 68668.