Nishaana
Programs
A 5x5 app for two alternating heavy days
Nishaana works as a 5x5 app: you can run a 5x5 program with two alternating full-body days and log every set, free in any browser.
How it works
How it works in Nishaana
1
Load 5x5
Open the 5x5 program. Workout A and B alternate.
2
Log your fives
Record five sets of five on each main lift.
3
Add weight
Nishaana suggests the next load after a successful session.
What you get free
- The StrongLifts 5x5 program, pre-filled day by day
- Set and rep logging with last-session numbers
- Progression suggestions
- Strong and Hevy import
Who it is not for
If you have trained seriously for a year or more, 5x5 progression stalls quickly; an intermediate program such as Texas Method or 5/3/1 fits better.
FAQ
Common questions
How many days a week?
Three, alternating workout A and workout B.
Is there a Madcow version?
Yes. Madcow 5x5 is also in the program library.
Related uses
- Starting strength appload Starting Strength (3×5 on the big lifts) and get the next load suggested each session
- Workout app for beginnersanswer a few questions, get a full-body, upper/lower or push pull legs plan, and see what to lift next time
- Progressive overload trackersee your last numbers for every lift and get a suggested weight or rep target for next time
- StrongLifts 5x5 program guideThe full guide on the main site.