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.
Glutes and hamstrings
| Exercise | Sets × reps |
|---|---|
| Barbell Hip Thrust | 3 × 8-12 |
| Romanian Deadlift | 3 × 8-10 |
| Lying Leg Curl | 3 × 10-12 |
| Hip Abduction Machine | 3 × 12-20 |
Upper
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 2 × 8-12 |
| Lat Pulldown | 2 × 8-12 |
| Dumbbell Lateral Raise | 2 × 12-15 |
Quads and glutes
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 6-10 |
| DB Bulgarian Split Squat | 3 × 8-12 |
| Leg Extension | 3 × 12-15 |
| Standing Calf Raise | 3 × 10-15 |
Upper and core
| Exercise | Sets × reps |
|---|---|
| Seated Cable Row | 2 × 8-12 |
| Machine Shoulder Press | 2 × 8-12 |
| Cable Crunch | 2 × 10-15 |
Lower
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 3 × 8-12 |
| Machine Hip Thrust | 3 × 10-12 |
| Seated Leg Curl | 3 × 10-12 |
| Cable Glute Kickback | 2 × 12-15 |
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.