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
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.
Back heavy
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 3-5 |
| Weighted Pull-up | 4 × 5-8 |
| Pendlay Row | 3 × 6-8 |
| Barbell Bench Press | 3 × 6-10 |
| Barbell Curl | 2 × 8-12 |
Lower
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-8 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 3 × 10-15 |
| Hanging Leg Raise | 3 × 10-15 |
Back width
| Exercise | Sets × reps |
|---|---|
| Lat Pulldown | 3 × 8-12 |
| Chest-Supported Row | 3 × 8-12 |
| Straight-Arm Lat Pulldown | 3 × 12-15 |
| Seated Dumbbell Press | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 12-15 |
| Triceps Pushdown | 2 × 10-15 |
Back pump
| Exercise | Sets × reps |
|---|---|
| Meadows Row | 3 × 8-12 |
| Seated Cable Row | 2 × 10-12 |
| Cable Pullover | 2 × 12-15 |
| Face Pull | 3 × 15-20 |
| Barbell Shrug | 3 × 10-15 |
| Incline Dumbbell Press | 3 × 8-12 |
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.