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
A five week block. Effort rises week by week, and after each session you answer three quick questions (pump, soreness, workload) so next week's sets go up or down to match. Week five is a lighter deload week, then the next block starts.
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 back A
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 3 × 6-10 |
| Barbell Row | 3 × 6-10 |
| Incline Dumbbell Press | 2 × 8-12 |
| Lat Pulldown | 2 × 8-12 |
| Cable Fly | 2 × 12-15 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 2 × 6-10 |
| Romanian Deadlift | 2 × 8-10 |
| Lying Leg Curl | 2 × 10-12 |
| Standing Calf Raise | 2 × 10-15 |
Chest and back B
| Exercise | Sets × reps |
|---|---|
| Incline Barbell Bench Press | 3 × 6-10 |
| Weighted Pull-up | 3 × 5-8 |
| Dumbbell Bench Press | 2 × 8-12 |
| Chest-Supported Row | 2 × 8-12 |
| Straight-Arm Lat Pulldown | 2 × 12-15 |
Shoulders and arms
| Exercise | Sets × reps |
|---|---|
| Seated Dumbbell Press | 2 × 8-12 |
| Dumbbell Lateral Raise | 2 × 12-15 |
| Barbell Curl | 2 × 8-12 |
| Triceps Pushdown | 2 × 10-15 |
Chest and back C
| Exercise | Sets × reps |
|---|---|
| Weighted Dip | 3 × 6-10 |
| Meadows Row | 3 × 8-12 |
| Low-to-High Cable Fly | 2 × 12-15 |
| Seated Cable Row | 2 × 10-12 |
| Pec Deck | 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.