Nishaana
Program generator — build your workout plan.
A good program matches your goal, days per week, experience and equipment. Set those four below and this generator recommends a named program and split, shows a sample week, and outlines the progression. Free in your browser, no signup, no gate.
How the program generator decides
This generator picks a program by matching your four inputs in order: days per week caps the split, your goal chooses between strength and hypertrophy templates, your level sets the volume and progression style, and your equipment swaps in the right exercises. The result is a real, named program you can start today.
Days per week comes first because it caps everything downstream. On three days, a full-body plan trains every muscle each session; on four, an upper/lower split fits neatly; on five or six, push pull legs spreads high volume across more sessions. Your goal then breaks ties: a strength goal leans toward barbell-focused linear programs like Starting Strength or nSuns that let you practise the big lifts often; a muscle goal favours the higher-frequency, higher-accessory split at your day count.
Level sets how the program progresses. Beginners get simple linear progression — add weight every session — because they can recover fast and adapt quickly. Intermediates and advanced lifters get double progression or percentage-based waves, because linear gains slow down and volume has to be managed more carefully. Equipment is the final filter: a bodyweight or dumbbell selection swaps barbell lifts for the best available equivalents so the plan is runnable with what you actually have.
What makes a program work
Any well-designed program builds muscle and strength if it delivers enough weekly volume per muscle, trains each muscle often enough, and applies progressive overload consistently over months. The split label matters far less than those three fundamentals.
Aim for roughly 10 to 20 hard sets per muscle group per week, spread across at least two sessions where possible, and keep most working sets one to three reps short of failure. Then progress: keep the same exercises, log every set, and beat your previous numbers over time by adding weight or reps. Deload about every 6 to 10 weeks or whenever performance dips for several sessions. Support it all with enough protein — around 1.6 grams per kilogram of bodyweight daily — and 7 to 9 hours of sleep. When you are ready to run your recommended program, load it into the workout tracker and it handles the progression for you.
Related program tools.
Go deeper on a specific split, or run the plan on autopilot.
Workout split generator
Just want the split? Get the best one for your days and goal.
Open toolPPL generator
Build a full push pull legs routine with exercises and sets.
Open toolnSuns generator
A percentage-based strength program from your training maxes.
Open tool1RM calculator
Set your working weights from an estimated one rep max.
Open toolProgram questions.
How do I choose a workout program?
Choose a program by matching four things: your goal (muscle, strength or general fitness), the days you can train, your experience level, and the equipment you have. Days per week caps how much frequency and volume you can fit, so start there, then pick the program that fits your goal and gear.
What is the best workout program for beginners?
Beginners do best on a simple full-body program run three days a week, or a linear-progression strength program like Starting Strength or GZCLP. Training the main lifts often with steadily rising weight drives the fastest early progress and teaches technique before you add the volume of a split.
How many days a week should a workout program be?
Most people progress well on 3 to 5 days a week. Three full-body days suit beginners; four upper/lower or five to six push pull legs days suit intermediates who recover well. More days help only if you can recover, sleep and eat enough to support the extra volume.
Can I build a workout program with just dumbbells?
Yes. A full-body or upper/lower dumbbell program can build real muscle and strength — dumbbell presses, rows, goblet squats, Romanian deadlifts, lunges and curls cover every major muscle. You progress the same way: add weight or reps over time and train each muscle at least twice a week.
How long should I follow a program before switching?
Run a program for at least 8 to 12 weeks before changing it. That gives you enough time to progressively overload the same lifts and actually measure progress. Switch when your goal or schedule changes, or when a program stops progressing after a proper deload — not out of boredom.
What is progressive overload in a program?
Progressive overload means gradually increasing the demand on your muscles over time — usually by adding weight or reps. Every good program is built around it: you keep the same exercises, log every set, and beat your previous numbers session by session. Without progressive overload, no program keeps producing results.
Get your program, then run it.
Free in your browser — Nishaana turns your recommended program into a tracked plan, pre-fills every set, and tells you the exact weight to beat each session.
Try for free