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.
Day 1
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5-8 |
| Barbell Bench Press | 3 × 6-10 |
| Lat Pulldown | 3 × 8-12 |
| Dumbbell Lateral Raise | 2 × 12-15 |
Day 2
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 3 × 6-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Chest-Supported Row | 3 × 8-12 |
| Dumbbell Curl | 2 × 10-12 |
Day 3
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Pull-up | 3 × 6-10 |
| Rope Pushdown | 2 × 10-15 |
Day 4
| Exercise | Sets × reps |
|---|---|
| DB Bulgarian Split Squat | 3 × 8-12 |
| Weighted Dip | 3 × 6-10 |
| Seated Cable Row | 3 × 8-12 |
| Seated Leg Curl | 2 × 10-12 |
| Face Pull | 2 × 12-15 |
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.