Nishaana
Home workout programs.
Programs you can run at home with dumbbells, bands or just your bodyweight.
Full-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 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 home workout program?
Popular home programs include Full-Body Workout, 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 home 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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