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
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Incline Dumbbell Press | 3 × 8-12 |
| Plate-Loaded Chest Press | 3 × 10-12 |
| Cable Fly | 3 × 12-15 |
| Dips | 2 × 8-15 |
Back
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Pull-up | 3 × 6-10 |
| Barbell Row | 3 × 8-10 |
| Seated Cable Row | 3 × 10-12 |
| Straight-Arm Lat Pulldown | 2 × 12-15 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-10 |
| Leg Press | 3 × 10-15 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Extension | 3 × 12-15 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
Shoulders
| Exercise | Sets × reps |
|---|---|
| Seated Dumbbell Press | 4 × 8-10 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Cable Lateral Raise | 3 × 12-15 |
| Reverse Pec Deck | 3 × 12-20 |
| Dumbbell Shrug | 3 × 10-15 |
Arms
| Exercise | Sets × reps |
|---|---|
| Barbell Curl | 3 × 8-12 |
| Close-grip Bench Press | 3 × 8-10 |
| Incline DB Curl | 3 × 10-12 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
| Hammer Curl | 3 × 10-12 |
| Rope Pushdown | 3 × 10-15 |
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.