Nishaana
Strength workout programs.
Programs built to add plates to the bar — linear progression, 5x5 and percentage-based strength training.
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 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 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 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 4 days5/3/1
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 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 daysMadcow 5x5
The intermediate successor to StrongLifts: ramping 5x5 sets and weekly (not per-session) progression, so you keep getting stronger after linear gains slow down.
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 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 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 4 daysPowerlifting Program
Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.
View program 5 daysHybrid Athlete Program
Train to be strong AND conditioned: heavy lifting paired with running and engine work, programmed so the two goals support rather than sabotage each other.
View programCommon questions.
What is the best strength workout program?
Popular strength programs include Push Pull Legs, Upper / Lower Split, Full-Body Workout. 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 strength 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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