Nishaana
The Bodybuilding Program program.
The Bodybuilding Program is a intermediate physique & symmetry program run 5 days a week. A five-day hypertrophy program that prioritises volume, mind-muscle connection and bringing up lagging body parts for a balanced physique.
Overview
A five-day hypertrophy program that prioritises volume, mind-muscle connection and bringing up lagging body parts for a balanced physique.
Who it's for: Lifters focused on how they look — muscle size, shape and symmetry.
Weekly schedule
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
How to progress
Double progression with periodic volume increases; train most sets close to failure. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Bodybuilding Program good for beginners?
The Bodybuilding Program is a intermediate program. Lifters focused on how they look — muscle size, shape and symmetry. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Bodybuilding Program?
5 days a week. A five-day hypertrophy program that prioritises volume, mind-muscle connection and bringing up lagging body parts for a balanced physique.
How do you progress on the Bodybuilding Program?
Double progression with periodic volume increases; train most sets close to failure.
Can I run the Bodybuilding Program for free?
Yes. You can follow the full Bodybuilding Program schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Bodybuilding Program today.
Follow the full schedule free in your browser — the app handles the progression for you.
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