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 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
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5 |
| Barbell Bench Press | 3 × 5 |
| Barbell Row | 3 × 5 |
| Lat Pulldown | 3 × 8-12 |
| Triceps Pushdown | 2 × 10-15 |
Day B
| Exercise | Sets × reps |
|---|---|
| Deadlift | 1 × 5 |
| Overhead Press | 3 × 5 |
| Back Squat | 3 × 5 |
| Chin-up | 3 × 5-10 |
| Barbell Curl | 2 × 8-12 |
| Face Pull | 2 × 12-15 |
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.