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
Add a little weight every session while every set hits its reps. Miss twice and the weight stays; keep missing and it drops back about 10% so you can build up again. The 2 workouts rotate across your 3 training days, so each week starts where the last one finished.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Day A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5 |
| Barbell Bench Press | 3 × 5 |
| Barbell Row | 3 × 5 |
| Plank | 3 × 30-60s |
Day B
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5 |
| Overhead Press | 3 × 5 |
| Deadlift | 1 × 5 |
| 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.