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
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
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.
What equipment do I need for the Full-Body Workout?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Full-Body Workout before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Full-Body Workout different from the Push Pull Legs?
The Full-Body Workout runs 3 days/week aimed at general strength & muscle, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Full-Body Workout if beginners and busy lifters who train three days a week and want fast, balanced progress; pick the other if that fits your schedule or goal better.
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.
Try for free