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
The heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. The other exercises work up a rep range, then add weight.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Heavy pull
| Exercise | Sets × reps |
|---|---|
| Deadlift | 4 × 3-5 |
| Barbell Row | 3 × 6-8 |
| Lying Leg Curl | 3 × 8-12 |
| Hanging Leg Raise | 3 × 10-15 |
Upper
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 5-8 |
| Pull-up | 3 × 6-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Face Pull | 3 × 12-15 |
Speed and back
| Exercise | Sets × reps |
|---|---|
| Deficit Deadlift | 4 × 3-5 |
| Barbell Hip Thrust | 3 × 8-10 |
| Back Extension | 3 × 10-15 |
| Farmer's Carry | 3 × 30-45s |
Squat and rack pull
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 5-8 |
| Rack Pull | 3 × 3-5 |
| Seated Cable Row | 3 × 8-12 |
| Barbell Shrug | 3 × 8-12 |
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.