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
The first barbell lifts each day go up a little every session while every set hits its reps. The other exercises work up a rep range, then add weight.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Push
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 5 |
| Overhead Press | 3 × 8-12 |
| Incline Barbell Bench Press | 3 × 8-12 |
| Close-grip Bench Press | 3 × 8-12 |
| Barbell Upright Row | 2 × 10-15 |
Pull
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Barbell Row | 4 × 8-12 |
| Pull-up | 3 × 5-10 |
| Barbell Shrug | 3 × 10-15 |
| Barbell Curl | 3 × 8-12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 5 |
| Romanian Deadlift | 3 × 8-12 |
| Front Squat | 3 × 8-10 |
| Barbell Hip Thrust | 3 × 10-15 |
| Good Morning | 2 × 10-12 |
Similar programs
- Garage Gym: Upper / Lower (4 day)
- Barbell Only: Full Body Muscle (3 day)
- Hypertrophy Block: Barbell (4 day)
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.