Nishaana
Bodybuilding workout programs.
Higher-volume hypertrophy programs focused on building muscle size, shape and symmetry.
Push Pull Legs
The most popular hypertrophy split: organise training by movement pattern — pushing, pulling and legs — and hit each muscle twice a week with high quality volume.
View program 4 daysUpper / 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 6 daysArnold Split
Arnold Schwarzenegger's high-volume six-day split, pairing chest/back, shoulders/arms and legs. Big volume, big pumps — for advanced lifters with the recovery to match.
View program 5 daysBro Split
Hit one muscle group per day with high volume and full recovery between sessions. Popular for a reason — it is simple, satisfying and lets you really hammer a body part.
View program 4 daysPHUL Workout
Power Hypertrophy Upper Lower: two heavy power days and two higher-rep hypertrophy days a week. You build strength and size at the same time on a four-day schedule.
View program 5 daysPHAT Workout
Layne Norton's Power Hypertrophy Adaptive Training: two power days plus three hypertrophy days for high frequency and high volume. Demanding, effective, advanced.
View program 5 daysPowerbuilding Program
The best of both worlds: heavy compound work for strength plus targeted hypertrophy accessories for size. Look strong and be strong.
View program 5 daysBodybuilding Program
A five-day hypertrophy program that prioritises volume, mind-muscle connection and bringing up lagging body parts for a balanced physique.
View programCommon questions.
What is the best bodybuilding workout program?
Popular bodybuilding programs include Push Pull Legs, Upper / Lower Split, Arnold Split. 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 bodybuilding 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.
Join the waitlist