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.
Push A
| Exercise | Sets × reps |
|---|---|
| Plate-Loaded Chest Press | 4 × 8-12 |
| Machine Shoulder Press | 3 × 8-12 |
| Pec Deck | 3 × 12-15 |
| Machine Lateral Raise | 3 × 12-15 |
| Triceps Pushdown | 3 × 10-15 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Lat Pulldown | 4 × 8-12 |
| Machine Row | 3 × 8-12 |
| Reverse Pec Deck | 3 × 12-15 |
| Machine Preacher Curl | 3 × 10-12 |
| Cable Shrug | 3 × 10-15 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Leg Press | 4 × 8-12 |
| Seated Leg Curl | 3 × 10-12 |
| Leg Extension | 3 × 12-15 |
| Machine Hip Thrust | 3 × 10-15 |
| Standing Calf Raise | 4 × 10-15 |
Push B
| Exercise | Sets × reps |
|---|---|
| Incline Machine Chest Press | 4 × 8-12 |
| Cable Fly | 3 × 12-15 |
| Cable Lateral Raise | 3 × 12-15 |
| Machine Dip | 3 × 8-12 |
| Overhead Cable Triceps Extension | 3 × 10-15 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Seated Cable Row | 4 × 8-12 |
| Neutral-Grip Pulldown | 3 × 8-12 |
| Face Pull | 3 × 15-20 |
| Cable Curl | 3 × 10-12 |
| Straight-Arm Lat Pulldown | 2 × 12-15 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 4 × 8-12 |
| Lying Leg Curl | 3 × 10-12 |
| Hip Abduction Machine | 3 × 12-15 |
| Hip Adduction Machine | 2 × 12-15 |
| Seated Calf Raise | 4 × 12-15 |
| Ab Crunch Machine | 3 × 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.