Platesmith
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
A five week block. Effort rises week by week, and after each session you answer three quick questions (pump, soreness, workload) so next week's sets go up or down to match. Week five is a lighter deload week, then the next block starts.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Arms and delts A
| Exercise | Sets × reps |
|---|---|
| Barbell Curl | 3 × 8-12 |
| Skull Crusher | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 12-15 |
| Incline DB Curl | 2 × 10-12 |
| Overhead Cable Triceps Extension | 2 × 10-12 |
Lower
| Exercise | Sets × reps |
|---|---|
| Back Squat | 2 × 6-10 |
| Romanian Deadlift | 2 × 8-10 |
| Leg Press | 2 × 10-12 |
| Standing Calf Raise | 2 × 10-15 |
Upper
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 2 × 6-10 |
| Barbell Row | 2 × 6-10 |
| Lat Pulldown | 2 × 8-12 |
| Cable Lateral Raise | 3 × 12-15 |
Arms and delts B
| Exercise | Sets × reps |
|---|---|
| Preacher Curl | 3 × 10-12 |
| Weighted Dip | 3 × 6-10 |
| Machine Lateral Raise | 3 × 15-20 |
| Hammer Curl | 2 × 10-12 |
| Rope Pushdown | 2 × 12-15 |
| Reverse Pec Deck | 2 × 12-15 |
Arms and delts C
| Exercise | Sets × reps |
|---|---|
| Bayesian Cable Curl | 3 × 10-12 |
| Katana Tricep Extension | 3 × 10-12 |
| Lean-Away Lateral Raise | 3 × 12-15 |
| Spider Curl | 2 × 12-15 |
| JM Press | 2 × 8-12 |
| Face Pull | 2 × 15-20 |
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.