Platesmith

Maintenance Block (2 day)

The least that keeps your muscle: two full-body sessions with a few hard sets per muscle. For a cut, a travel month or a busy stretch. Feedback still sets next week's sets so it stays enough and no more.

  • Intermediate
  • 2 days a week
  • About 40 min
  • Full gym
  • Build muscle

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.

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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.

Full body A

ExerciseSets × reps
Back Squat2 × 6-10
Barbell Bench Press2 × 6-10
Lat Pulldown2 × 8-12
Dumbbell Lateral Raise2 × 12-15
Lying Leg Curl2 × 10-12
Barbell Curl2 × 8-12

Full body B

ExerciseSets × reps
Romanian Deadlift2 × 8-10
Seated Dumbbell Press2 × 8-12
Seated Cable Row2 × 8-12
Leg Press2 × 10-12
Triceps Pushdown2 × 10-15
Standing Calf Raise2 × 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.