Nishaana
The Full-Body Workout program.
The Full-Body Workout is a beginner general strength & muscle program run 3 days a week. 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.
Overview
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.
Who it's for: Beginners and busy lifters who train three days a week and want fast, balanced progress.
Weekly schedule
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
How to progress
Linear progression — add a small amount of weight every session you hit all your reps. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Full-Body Workout good for beginners?
Yes — the Full-Body Workout is designed for beginners. Beginners and busy lifters who train three days a week and want fast, balanced progress.
How many days a week is the Full-Body Workout?
3 days a week. 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.
How do you progress on the Full-Body Workout?
Linear progression — add a small amount of weight every session you hit all your reps.
Can I run the Full-Body Workout for free?
Yes. You can follow the full Full-Body Workout schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Full-Body Workout today.
Follow the full schedule free in your browser — the app handles the progression for you.
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