Nishaana
Calisthenics workout programs.
Bodyweight programs that build real strength and skills with little or no equipment.
Calisthenics 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 programCommon questions.
What is the best calisthenics workout program?
Popular calisthenics programs include Calisthenics Workout Plan, Bodyweight Workout Plan. 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 calisthenics 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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