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.
Upper A
| Exercise | Sets × reps |
|---|---|
| Weighted Pull-up | 4 × 4-8 |
| Weighted Dip | 4 × 5-10 |
| Archer Pull-up | 3 × 3-6 |
| Handstand Push-up | 3 × 3-8 |
| Hollow Body Hold | 3 × 30-45s |
Lower A
| Exercise | Sets × reps |
|---|---|
| Pistol Squat | 4 × 4-8 |
| Nordic Ham Curl | 4 × 3-6 |
| Shrimp Squat | 3 × 4-8 |
| Single-Leg Calf Raise | 4 × 12-20 |
| Copenhagen Plank | 3 × 15-30s |
Upper B
| Exercise | Sets × reps |
|---|---|
| Muscle-up | 4 × 2-5 |
| Deficit Push-up | 4 × 8-15 |
| Towel Pull-up | 3 × 4-8 |
| Pike Push-up | 3 × 8-12 |
| Dragon Flag | 3 × 3-6 |
Lower B
| Exercise | Sets × reps |
|---|---|
| Bulgarian Split Squat | 4 × 8-12 |
| Reverse Nordic | 3 × 6-10 |
| Broad Jump | 4 × 3-5 |
| Single-Leg Glute Bridge | 3 × 12-20 |
| Hanging Windshield Wiper | 3 × 6-10 |
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.