Nishaana
Plans
An upper lower split app with four days laid out
Nishaana works as an upper lower split app: you can run a four-day upper/lower plan with each session laid out and the next load suggested, free in any browser.
How it works
How it works in Nishaana
1
Load upper/lower
Open the four-day upper/lower program and start it.
2
Log each session
Record sets on upper and lower days as you train.
3
Follow the suggestion
Nishaana proposes your next weight or rep target per exercise.
What you get free
- Four-day upper/lower plan
- Session history
- Progression suggestions
- Calorie and macro targets
Who it is not for
If you can train only three days a week, the full body program is the better fit.
FAQ
Common questions
How many days is the upper/lower plan?
Four days a week.
Is it good for intermediates?
Upper/lower is a common choice once full body three times a week stops progressing.
Related uses
- Push pull legs apprun a five-day PPL plan with each session laid out and progression suggested after every workout
- Full body workout trackerrun three full-body sessions a week and track each lift, with progression suggested after every session
- Weight lifting trackerlog the load and reps of every lifting session and see each exercise over time
- Upper lower split guideThe full guide on the main site.