Platesmith

First Two Weeks (bodyweight)

Never trained before? Two short, easy sessions to learn the basic movements at home or in the gym, with nothing to buy. Push-ups can be done against a bench or wall to start. After a couple of weeks, move on to a full program.

  • Beginner
  • 3 days a week
  • About 20 min
  • Bodyweight
  • Get fit and healthy

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

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 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

ExerciseSets × reps
Glute Bridge2 × 10-15
Incline Push-up2 × 6-12
Reverse Lunge2 × 6-10
Dead Bug2 × 6-10

Day B

ExerciseSets × reps
Bulgarian Split Squat2 × 6-10
Inverted Row2 × 5-10
Single-Leg Calf Raise2 × 10-15
Plank2 × 20-40s

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.