Platesmith

Back to Training (3 day)

Coming back after months or years away. Three easy full-body sessions with two sets per exercise and weights well short of what you remember, so the joints and tendons catch up before the muscles do. Run it four weeks, then pick a full program.

  • Beginner
  • 3 days a week
  • About 30 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.

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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 2 workouts rotate across your 3 training days, so each week starts where the last one finished.

The workouts

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

Day A

ExerciseSets × reps
Leg Press2 × 10-15
Dumbbell Bench Press2 × 10-15
Lat Pulldown2 × 10-15
Dumbbell Lateral Raise2 × 12-15
Plank2 × 20-40s

Day B

ExerciseSets × reps
Goblet Squat2 × 10-15
Seated Cable Row2 × 10-15
Seated Dumbbell Press2 × 10-15
Lying Leg Curl2 × 10-15
Dead Bug2 × 6-10

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.