Platesmith

Power and Size (5 day)

Two heavy strength days early in the week, then three muscle-building days split by body part. Demanding; for lifters with a year or two behind them.

  • Advanced
  • 5 days a week
  • About 55 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

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.

Upper power

ExerciseSets × reps
Barbell Row3 × 3-5
Pull-up2 × 6-10
Barbell Bench Press3 × 3-5
Weighted Dip2 × 6-10
Seated Dumbbell Press3 × 6-10
Barbell Curl3 × 6-10
Skull Crusher3 × 6-10

Lower power

ExerciseSets × reps
Back Squat3 × 3-5
Hack Squat2 × 6-10
Leg Extension2 × 6-10
Stiff-leg Deadlift3 × 5-8
Lying Leg Curl2 × 6-10
Standing Calf Raise3 × 6-10

Back and shoulders

ExerciseSets × reps
Barbell Row6 × 3
Lat Pulldown3 × 8-12
Seated Cable Row3 × 8-12
Single-Arm Dumbbell Row2 × 12-15
Seated Dumbbell Press3 × 8-12
Dumbbell Lateral Raise3 × 12-20

Legs

ExerciseSets × reps
Back Squat6 × 3
Hack Squat3 × 8-12
Leg Press2 × 12-15
Leg Extension3 × 15-20
Romanian Deadlift3 × 8-12
Seated Leg Curl2 × 12-15
Seated Calf Raise4 × 10-15

Chest and arms

ExerciseSets × reps
Dumbbell Bench Press6 × 3
Incline Dumbbell Press3 × 8-12
Plate-Loaded Chest Press3 × 12-15
Cable Fly2 × 15-20
Preacher Curl3 × 8-12
Spider Curl2 × 12-15
Rope Pushdown3 × 8-12
Cable Skullcrusher2 × 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.