Platesmith

Any Day Full Body (A / B / C)

Three full-body workouts that run in order on whatever days you have: one on, one off, no weekday ties. For shift workers, parents and anyone whose week never looks the same twice.

  • Beginner
  • 3 days a week
  • About 40 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Workout A

ExerciseSets × reps
Back Squat3 × 6-10
Dumbbell Bench Press3 × 8-12
Seated Cable Row3 × 10-12
Dumbbell Lateral Raise2 × 12-15
Plank2 × 30-60s

Workout B

ExerciseSets × reps
Romanian Deadlift3 × 8-10
Overhead Press3 × 6-10
Lat Pulldown3 × 10-12
Leg Extension2 × 12-15
Barbell Curl2 × 8-12

Workout C

ExerciseSets × reps
Leg Press3 × 10-12
Incline Dumbbell Press3 × 8-12
Chest-Supported Row3 × 10-12
Lying Leg Curl2 × 10-12
Triceps Pushdown2 × 10-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.