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
A five week block. Effort rises week by week, and after each session you answer three quick questions (pump, soreness, workload) so next week's sets go up or down to match. Week five is a lighter deload week, then the next block starts.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Upper
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 3 × 6-10 |
| Barbell Row | 3 × 6-10 |
| Seated Dumbbell Press | 2 × 8-12 |
| Lat Pulldown | 2 × 8-12 |
| Dumbbell Curl | 2 × 10-12 |
Lower
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 6-10 |
| Romanian Deadlift | 3 × 8-10 |
| Seated Leg Curl | 2 × 10-12 |
| Standing Calf Raise | 3 × 10-15 |
Push
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 3 × 8-12 |
| Plate-Loaded Chest Press | 2 × 10-12 |
| Cable Lateral Raise | 3 × 12-15 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
Pull
| Exercise | Sets × reps |
|---|---|
| Pull-up | 3 × 6-10 |
| Chest-Supported Row | 3 × 8-12 |
| Reverse Pec Deck | 3 × 12-20 |
| Incline DB Curl | 3 × 10-12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 3 × 8-12 |
| Lying Leg Curl | 3 × 10-12 |
| Leg Extension | 3 × 12-15 |
| Seated Calf Raise | 3 × 10-15 |
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.