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.
Day A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 6-10 |
| Barbell Bench Press | 3 × 6-10 |
| Lat Pulldown | 2 × 8-12 |
| Dumbbell Lateral Raise | 2 × 12-15 |
| Bayesian Cable Curl | 2 × 10-12 |
Day B
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 3 × 8-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Chest-Supported Row | 2 × 8-12 |
| Leg Extension | 2 × 12-15 |
| Overhead Cable Triceps Extension | 2 × 10-12 |
Day C
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Pull-up | 2 × 6-10 |
| Seated Leg Curl | 2 × 10-12 |
| Cable Lateral Raise | 2 × 12-15 |
Day D
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 3 × 8-12 |
| Machine Shoulder Press | 3 × 8-12 |
| Seated Cable Row | 2 × 10-12 |
| Cable Fly | 2 × 12-15 |
| Hammer Curl | 2 × 10-12 |
| Standing 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.