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.
Upper heavy
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 4-6 |
| Barbell Row | 4 × 5-8 |
| Overhead Press | 3 × 5-8 |
| Chin-up | 3 × 5-10 |
Lower heavy
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 4-6 |
| Romanian Deadlift | 3 × 6-8 |
| Barbell Hip Thrust | 3 × 8-10 |
| Plank | 3 × 30-60s |
Upper light
| Exercise | Sets × reps |
|---|---|
| Incline Barbell Bench Press | 3 × 8-12 |
| Pendlay Row | 3 × 8-12 |
| Close-grip Bench Press | 3 × 8-12 |
| Barbell Curl | 3 × 8-12 |
| Push-up | 2 × 10-20 |
Lower light
| Exercise | Sets × reps |
|---|---|
| Front Squat | 3 × 8-10 |
| Deadlift | 3 × 5 |
| Barbell Lunge | 3 × 8-12 |
| Hanging Leg Raise | 3 × 10-15 |
Similar programs
- Barbell Only: Full Body Muscle (3 day)
- Barbell Only: Push / Pull / Legs (3 day)
- Hypertrophy Block: Barbell (4 day)
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.