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
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.
Quads heavy
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 4-6 |
| Leg Press | 3 × 8-10 |
| Leg Extension | 3 × 12-15 |
| Standing Calf Raise | 4 × 10-15 |
| Hanging Leg Raise | 3 × 10-15 |
Upper
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Barbell Row | 4 × 6-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Lat Pulldown | 3 × 10-12 |
| Barbell Curl | 2 × 8-12 |
| Triceps Pushdown | 2 × 10-15 |
Hamstrings and glutes
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 4 × 6-8 |
| Seated Leg Curl | 4 × 8-12 |
| Barbell Hip Thrust | 4 × 8-12 |
| 45-Degree Back Extension | 3 × 12-15 |
| Seated Calf Raise | 4 × 12-15 |
Legs volume
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 3 × 8-12 |
| DB Bulgarian Split Squat | 3 × 8-12 |
| Lying Leg Curl | 3 × 12-15 |
| Leg Extension | 3 × 15-20 |
| Incline Dumbbell Press | 3 × 8-12 |
| Pull-up | 3 × 6-10 |
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.