Platesmith

First Strength: Upper / Lower (4 day)

Four short days for a beginner who wants strength and has the time: squat and bench on two days, deadlift and press on the other two, each going up a little every session. A few reps of accessory work finishes each day.

  • Beginner
  • 4 days a week
  • About 30 min
  • Barbell and rack
  • Get stronger

All programs

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 first barbell lifts each day go up a little every session while every set hits its reps. 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.

Lower A

ExerciseSets × reps
Back Squat3 × 5
Romanian Deadlift3 × 8-10
Plank3 × 30-60s

Upper A

ExerciseSets × reps
Barbell Bench Press3 × 5
Barbell Row3 × 6-8
Barbell Curl2 × 8-12

Lower B

ExerciseSets × reps
Deadlift1 × 5
Front Squat3 × 5-8
Back Extension2 × 10-15

Upper B

ExerciseSets × reps
Overhead Press3 × 5
Pull-up3 × 5-10
Close-grip Bench Press2 × 6-10

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.