Platesmith

Lean and Strong (3 day)

For a fat-loss phase: keep the strength and muscle you have while eating less. Fewer sets and heavier weights, so sessions stay short and recovery keeps up with a deficit.

  • Beginner
  • 3 days a week
  • About 40 min
  • Full gym
  • Lose fat

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

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.

Day A

ExerciseSets × reps
Back Squat3 × 5-8
Barbell Bench Press3 × 5-8
Barbell Row3 × 6-10
Plank2 × 30-60s

Day B

ExerciseSets × reps
Romanian Deadlift3 × 6-10
Overhead Press3 × 5-8
Lat Pulldown3 × 8-12
Hanging Knee Raise2 × 10-15

Day C

ExerciseSets × reps
Leg Press3 × 8-12
Incline Dumbbell Press3 × 8-12
Seated Cable Row3 × 8-12
Farmer's Carry2 × 30-45s

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.