Platesmith

High Intensity, Few Sets (4 day)

One all-out top set and one back-off set per exercise, nothing else. Sessions are short and brutal; recovery between them is the point. For people who hate long workouts and love hard ones.

  • Advanced
  • 4 days a week
  • About 40 min
  • Full gym
  • Build muscle

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.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Loads come from how hard your last sets felt. Rate each set by how many more reps you could have done, and the app picks next session's weight.

The workouts

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

Upper A

ExerciseSets × reps
Barbell Bench Press2 × 6-8
Chest-Supported Row2 × 8-10
Machine Shoulder Press2 × 8-10
Lat Pulldown2 × 10-12
Triceps Pushdown2 × 10-12
Preacher Curl2 × 10-12

Lower A

ExerciseSets × reps
Hack Squat2 × 6-8
Seated Leg Curl2 × 8-10
Leg Extension2 × 10-12
Standing Calf Raise2 × 10-12
Cable Crunch2 × 10-12

Upper B

ExerciseSets × reps
Incline Machine Chest Press2 × 6-8
Pull-up2 × 6-8
Dumbbell Lateral Raise2 × 10-12
Seated Cable Row2 × 8-10
Machine Dip2 × 8-10
Hammer Curl2 × 10-12

Lower B

ExerciseSets × reps
Leg Press2 × 8-10
Romanian Deadlift2 × 6-8
Machine Hip Thrust2 × 8-10
Seated Calf Raise2 × 12-15
Hanging Leg Raise2 × 10-12

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.