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.
Glutes
| Exercise | Sets × reps |
|---|---|
| Dumbbell Hip Thrust | 4 × 10-15 |
| Dumbbell RDL | 3 × 8-12 |
| Curtsy Lunge | 3 × 10-12 |
| Single-Leg Glute Bridge | 2 × 12-15 |
| Single-Arm Dumbbell Row | 3 × 8-12 |
Quads
| Exercise | Sets × reps |
|---|---|
| Goblet Squat | 4 × 8-12 |
| DB Bulgarian Split Squat | 3 × 8-12 |
| Heel-Elevated Squat | 3 × 10-15 |
| Single-Leg Calf Raise | 3 × 12-15 |
| Dumbbell Bench Press | 3 × 8-12 |
Hips and hamstrings
| Exercise | Sets × reps |
|---|---|
| B-Stance RDL | 3 × 8-12 |
| Reverse Lunge | 3 × 10-12 |
| Dumbbell Hip Thrust | 3 × 12-15 |
| Fire Hydrant | 2 × 12-15 |
| Seated Dumbbell Press | 3 × 8-12 |
Similar programs
- Dumbbells Only: Upper / Lower (4 day)
- Dumbbells Only: Push / Pull / Legs (6 day)
- Hypertrophy Block: Dumbbells (4 day)
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.