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
The heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. The other exercises work up a rep range, then add weight.
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
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 5 × 3-5 |
| Barbell Row | 4 × 3-5 |
| Overhead Press | 3 × 5 |
| Weighted Pull-up | 3 × 5 |
Lower power
| Exercise | Sets × reps |
|---|---|
| Back Squat | 5 × 3-5 |
| Deadlift | 3 × 3-5 |
| Front Squat | 3 × 5 |
| Standing Calf Raise | 3 × 8-10 |
Push size
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 4 × 8-12 |
| Seated Dumbbell Press | 4 × 8-12 |
| Cable Fly | 3 × 12-15 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Triceps Pushdown | 3 × 10-15 |
| Skull Crusher | 3 × 8-12 |
Pull size
| Exercise | Sets × reps |
|---|---|
| Lat Pulldown | 3 × 8-12 |
| Chest-Supported Row | 3 × 8-12 |
| Seated Cable Row | 2 × 10-12 |
| Face Pull | 3 × 15-20 |
| Barbell Curl | 3 × 8-12 |
| Hammer Curl | 3 × 10-12 |
Legs size
| Exercise | Sets × reps |
|---|---|
| Leg Press | 4 × 10-12 |
| Romanian Deadlift | 4 × 8-10 |
| Lying Leg Curl | 3 × 10-12 |
| Leg Extension | 3 × 12-15 |
| Seated Calf Raise | 4 × 12-15 |
Upper size
| Exercise | Sets × reps |
|---|---|
| Dumbbell Bench Press | 3 × 10-12 |
| Pull-up | 2 × 8-12 |
| Machine Shoulder Press | 3 × 10-12 |
| Reverse Pec Deck | 3 × 12-15 |
| Preacher Curl | 3 × 10-12 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
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.