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.
Chest and triceps
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Incline Dumbbell Press | 4 × 8-12 |
| Cable Fly | 3 × 12-15 |
| Dips | 3 × 8-12 |
| Skull Crusher | 3 × 8-12 |
| Triceps Pushdown | 3 × 12-15 |
Back and biceps
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Pull-up | 4 × 6-10 |
| Barbell Row | 4 × 8-10 |
| Seated Cable Row | 3 × 10-12 |
| Barbell Curl | 3 × 8-12 |
| Incline DB Curl | 3 × 10-12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-10 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Leg Extension | 3 × 12-15 |
| Standing Calf Raise | 4 × 10-15 |
Shoulders and arms
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 6-10 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Reverse Pec Deck | 3 × 12-15 |
| Hammer Curl | 3 × 10-12 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
| Cable Curl | 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.