Nishaana
Proven programs, ready to run.
Battle-tested training programs — Push Pull Legs, 5/3/1, StrongLifts 5x5, Upper/Lower and more — each with a clear weekly schedule and automatic progression. Start any of them free in your browser, or generate one around your schedule.
Start here.
Push Pull Legs
Best all-round hypertrophy split
View programUpper / Lower
Balanced 4-day strength & size
View programFull-body workout
Efficient 3-day plan for beginners
View programStrongLifts 5x5
Classic beginner strength program
View program5/3/1
Sustainable long-term strength
View programnSuns 531 LP
High-volume linear progression
View programBrowse by category.
Program pages are rolling out — each one ships a weekly schedule, PDF and one-tap import into Nishaana.
Program questions.
What is the best workout program for me?
For most beginners, a full-body or Upper/Lower plan 3–4 days a week is ideal; for size, Push Pull Legs; for pure strength, 5/3/1 or StrongLifts 5x5. Each program page shows the weekly schedule and who it suits — or use the program generator to build one around your days and goal.
Can I follow these programs free?
Yes. Every program runs free in Nishaana — open it in your browser, follow the weekly schedule, and the app auto-progresses your weights as you hit your targets.
How do I progress on a program?
Each program has a built-in progression model (linear, percentage or RPE). Nishaana applies it for you: hit your targets and your next session steps up automatically.
Pick a plan and go.
Open a program in your browser and the app handles the progression. Free to start.
Start free