Nishaana
Beginner workout programs.
Simple, proven programs to learn the lifts and add weight fast in your first months of training.
Upper / Lower Split
A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
View program 3 daysFull-Body Workout
Train every major muscle each session, three days a week. The most efficient and proven structure for beginners — high frequency on the lifts that matter.
View program 3 daysStrongLifts 5x5
Five sets of five on a handful of compound barbell lifts, three days a week. The classic beginner strength program — simple, brutal and it works.
View program 3 daysStarting Strength
Mark Rippetoe's minimalist barbell program built on the squat, press, deadlift and bench. Three lifts a session, three sessions a week, linear gains.
View program 3 daysGZCLP
Cody Lefever's GZCL method as a linear-progression beginner program: tiered intensity (T1 heavy, T2 volume, T3 accessory) so you progress strength and size together.
View program 3 daysGreySkull LP
A beginner linear program with a final AMRAP set on the main lifts, so you bank extra reps and progress faster while learning to push close to failure.
View program 4 daysCalisthenics Workout Plan
Build serious strength with nothing but your bodyweight — progressions toward pull-ups, dips, pistol squats and eventually skills like the muscle-up.
View program 3 daysBodyweight Workout Plan
A simple full-body routine using zero equipment — perfect for travel, home or getting started. Three sessions a week, every muscle covered.
View program 4 daysDumbbell Only Workout
A complete physique program using nothing but a pair of dumbbells — ideal for a home setup. Every push, pull, squat and hinge covered.
View program 4 daysHome Workout Plan
Get strong at home with minimal equipment — bands, dumbbells and bodyweight. A flexible four-day plan you can run in a spare room or garage.
View programCommon questions.
What is the best beginner workout program?
Popular beginner programs include Upper / Lower Split, Full-Body Workout, StrongLifts 5x5. The best one depends on your experience and how many days a week you can train — each program page explains who it suits.
Can I run these beginner programs free?
Yes. Every program runs free in Nishaana — it loads the weekly schedule, pre-fills your sets and auto-progresses your weights as you hit your targets.
Pick one and start.
Run any program free in your browser — the app handles the progression.
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