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 |
| Barbell Row | 2 × 8-10 |
| Dumbbell Lateral Raise | 2 × 12-15 |
Day 2
| Exercise | Sets × reps |
|---|---|
| Deadlift | 2 × 5 |
| Overhead Press | 3 × 6-10 |
| Pull-up | 2 × 6-10 |
| Barbell Curl | 2 × 8-12 |
Day 3
| Exercise | Sets × reps |
|---|---|
| Front Squat | 3 × 5-8 |
| Incline Dumbbell Press | 3 × 8-12 |
| Seated Cable Row | 2 × 10-12 |
| Triceps Pushdown | 2 × 10-15 |
Day 4
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 3 × 8-10 |
| Dumbbell Bench Press | 3 × 8-12 |
| Lat Pulldown | 2 × 10-12 |
| Cable Lateral Raise | 2 × 12-15 |
Day 5
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 8-12 |
| Seated Dumbbell Press | 3 × 8-12 |
| Chest-Supported Row | 2 × 10-12 |
| Hammer Curl | 2 × 10-12 |
Day 6
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 3 × 8-12 |
| Weighted Dip | 3 × 6-10 |
| Face Pull | 2 × 15-20 |
| Lying Leg Curl | 2 × 10-12 |
| Standing Calf Raise | 3 × 10-15 |
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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.