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.
Glutes and hamstrings
| Exercise | Sets × reps |
|---|---|
| Barbell Hip Thrust | 4 × 6-10 |
| Romanian Deadlift | 3 × 8-10 |
| Lying Leg Curl | 3 × 10-12 |
| Hip Abduction Machine | 3 × 12-20 |
Upper A
| Exercise | Sets × reps |
|---|---|
| Lat Pulldown | 3 × 8-12 |
| Dumbbell Bench Press | 3 × 8-12 |
| Seated Cable Row | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 12-15 |
Glutes and quads
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 6-10 |
| DB Bulgarian Split Squat | 3 × 8-12 |
| Machine Hip Thrust | 3 × 10-15 |
| Cable Glute Kickback | 3 × 12-15 |
Glutes and upper B
| Exercise | Sets × reps |
|---|---|
| Cable Pull-through | 3 × 12-15 |
| Walking DB Lunge | 3 × 10-12 |
| Machine Shoulder Press | 3 × 8-12 |
| Chest-Supported Row | 3 × 8-12 |
| Hip Abduction Machine | 2 × 15-25 |
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.