Platesmith

First Percentage Program (3 day)

Percentage training without the heavy singles: fours of fives at 70, 75 and 80 percent of a training max, a little more each week, and the max goes up every three weeks. The first step into planned loading for a beginner who has stalled on adding weight every session.

  • Beginner
  • 3 days a week
  • About 45 min
  • Barbell and rack
  • Get stronger

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.

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How it progresses

The main lifts run a three-week wave of a training max (about 90% of your best single), with a max-reps last set, then a light week. The training max goes up after every cycle. The other exercises work up a rep range before the weight goes up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Squat and bench

ExerciseSets × reps
Back Squat4 × 5
Barbell Bench Press4 × 5
Barbell Row3 × 8-10
Plank3 × 30-60s

Deadlift and press

ExerciseSets × reps
Deadlift4 × 5
Overhead Press4 × 5
Chin-up3 × 5-10
Back Extension3 × 10-15

Muscle day

ExerciseSets × reps
Front Squat3 × 6-8
Incline Barbell Bench Press3 × 8-10
Pendlay Row3 × 8-10
Barbell Curl2 × 8-12
Close-grip Bench Press2 × 8-12

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.