Platesmith

High-Frequency Bench and Squat (4 day)

Squat and bench three times a week each at moderate loads and moderate reps: lots of practice, never to failure. Skill under the bar goes up fast. Deadlift once a week, light assistance. Advanced only.

  • Advanced
  • 4 days a week
  • About 50 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 heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. The other exercises work up a rep range, then add weight.

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

ExerciseSets × reps
Back Squat5 × 3
Barbell Bench Press5 × 3
Barbell Row3 × 8-10
Plank3 × 30-60s

Day 2

ExerciseSets × reps
Barbell Bench Press6 × 2
Deadlift4 × 3
Pull-up3 × 6-10

Day 3

ExerciseSets × reps
Back Squat6 × 2
Paused Bench Press4 × 3
Good Morning3 × 8-10

Day 4

ExerciseSets × reps
Pause Squat4 × 3
Barbell Bench Press4 × 4
Pendlay Row3 × 6-8
Barbell Curl2 × 10-12

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.