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
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
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.
What equipment do I need for the Bodybuilding Program?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Bodybuilding Program before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Bodybuilding Program different from the Push Pull Legs?
The Bodybuilding Program runs 5 days/week aimed at physique & symmetry, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Bodybuilding Program if lifters focused on how they look — muscle size, shape and symmetry; pick the other if that fits your schedule or goal better.
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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