Nishaana
The Home Workout Plan program.
The Home Workout Plan is a beginner minimal-equipment training program run 4 days a week. 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.
Overview
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.
Who it's for: Anyone building a home routine with limited space and equipment.
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
Combine added load, reps and harder variations as your strength climbs. 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 Home Workout Plan good for beginners?
Yes — the Home Workout Plan is designed for beginners. Anyone building a home routine with limited space and equipment.
How many days a week is the Home Workout Plan?
4 days a week. 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.
How do you progress on the Home Workout Plan?
Combine added load, reps and harder variations as your strength climbs.
What equipment do I need for the Home Workout Plan?
A pair of adjustable dumbbells (or a few fixed pairs spanning your working weights) is enough — no rack or bench required.
How long should I run the Home Workout Plan before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Home Workout Plan different from the Upper / Lower Split?
The Home Workout Plan runs 4 days/week aimed at minimal-equipment training, while the Upper / Lower Split runs 4 days/week aimed at strength & size. Pick the Home Workout Plan if anyone building a home routine with limited space and equipment; pick the other if that fits your schedule or goal better.
Can I run the Home Workout Plan for free?
Yes. You can follow the full Home Workout Plan 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 Home Workout Plan today.
Follow the full schedule free in your browser — the app handles the progression for you.
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