Nishaana
Powerlifting workout programs.
Programs centred on the squat, bench and deadlift to build the biggest total possible.
5/3/1
Jim Wendler's 5/3/1: percentage-based waves around the four big lifts, with a final AMRAP set each week. Slow, sustainable, and built to keep adding plates for years.
View program 5 daysnSuns 531 LP
A high-volume spin on 5/3/1 with daily AMRAP top sets that drive weekly progression. More volume and faster gains than vanilla 5/3/1 — if you can recover.
View program 3 daysTexas Method
A weekly volume/recovery/intensity structure: a hard volume day Monday, a light day Wednesday, and a PR intensity day Friday. A proven step beyond linear progression.
View program 4 daysPowerlifting Program
Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.
View programCommon questions.
What is the best powerlifting workout program?
Popular powerlifting programs include 5/3/1, nSuns 531 LP, Texas Method. 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 powerlifting 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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