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 back A
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Pull-up | 4 × 6-10 |
| Incline Dumbbell Press | 3 × 8-12 |
| Barbell Row | 3 × 8-10 |
| Dumbbell Fly | 3 × 10-12 |
| Dumbbell Pullover | 3 × 10-12 |
Shoulders and arms A
| Exercise | Sets × reps |
|---|---|
| Standing Barbell Overhead Press | 4 × 6-10 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Barbell Curl | 3 × 8-12 |
| Close-grip Bench Press | 3 × 8-12 |
| Incline DB Curl | 3 × 10-12 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-10 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Extension | 3 × 12-15 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
| Cable Crunch | 3 × 12-15 |
Chest and back B
| Exercise | Sets × reps |
|---|---|
| Incline Barbell Bench Press | 4 × 6-10 |
| T-Bar Row | 4 × 8-10 |
| Weighted Dip | 3 × 8-12 |
| Lat Pulldown | 3 × 10-12 |
| Cable Fly | 3 × 12-15 |
| Seated Cable Row | 3 × 10-12 |
Shoulders and arms B
| Exercise | Sets × reps |
|---|---|
| Arnold Press | 4 × 8-12 |
| Cable Lateral Raise | 3 × 12-15 |
| Reverse Pec Deck | 3 × 12-20 |
| Preacher Curl | 3 × 8-12 |
| Skull Crusher | 3 × 8-12 |
| Hammer Curl | 3 × 10-12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Front Squat | 4 × 6-10 |
| Leg Press | 3 × 10-15 |
| Walking DB Lunge | 3 × 10-12 |
| Seated Leg Curl | 3 × 10-12 |
| Seated Calf Raise | 4 × 10-15 |
| Hanging Leg Raise | 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.