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.
Push A
| Exercise | Sets × reps |
|---|---|
| Dumbbell Bench Press | 4 × 8-12 |
| Seated Dumbbell Press | 3 × 8-12 |
| Dumbbell Fly | 2 × 12-15 |
| Dumbbell Lateral Raise | 3 × 12-20 |
| Dumbbell Overhead Triceps Extension | 3 × 10-15 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Single-Arm Dumbbell Row | 4 × 8-12 |
| Dumbbell Pullover | 3 × 10-12 |
| Bent-Over Rear Delt Fly | 3 × 12-20 |
| Dumbbell Curl | 3 × 10-12 |
| Dumbbell Shrug | 2 × 10-15 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Goblet Squat | 4 × 10-15 |
| Dumbbell RDL | 3 × 8-12 |
| Reverse Lunge | 3 × 10-12 |
| Single-Leg Calf Raise | 3 × 10-15 |
Push B
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 4 × 8-12 |
| Arnold Press | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 12-20 |
| Dumbbell Kickback | 3 × 12-15 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Chest-Supported DB Row | 4 × 10-12 |
| Single-Arm Dumbbell Row | 3 × 10-12 |
| Hammer Curl | 3 × 10-12 |
| Incline DB Curl | 2 × 10-12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| DB Bulgarian Split Squat | 4 × 8-12 |
| Single-Leg RDL | 3 × 8-12 |
| Step-up | 3 × 10-12 |
| Glute Bridge | 3 × 12-20 |
Similar programs
- Dumbbells Only: Upper / Lower (4 day)
- Hypertrophy Block: Dumbbells (4 day)
- Dumbbells Only: Glutes and Legs (3 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.