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.
Upper power
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 3-5 |
| Barbell Row | 4 × 3-5 |
| Lat Pulldown | 3 × 6-10 |
| Overhead Press | 3 × 5-8 |
| Barbell Curl | 2 × 6-10 |
| Skull Crusher | 2 × 6-10 |
Lower power
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 3-5 |
| Deadlift | 3 × 3-5 |
| Leg Press | 3 × 10-15 |
| Lying Leg Curl | 3 × 6-10 |
| Standing Calf Raise | 4 × 6-10 |
Upper size
| Exercise | Sets × reps |
|---|---|
| Incline Barbell Bench Press | 4 × 8-12 |
| Dumbbell Fly | 3 × 8-12 |
| Seated Cable Row | 4 × 8-12 |
| Single-Arm Dumbbell Row | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 10-12 |
| Incline DB Curl | 3 × 8-12 |
| Rope Pushdown | 3 × 8-12 |
Lower size
| Exercise | Sets × reps |
|---|---|
| Front Squat | 3 × 8-12 |
| Walking DB Lunge | 3 × 8-12 |
| Leg Extension | 3 × 10-15 |
| Seated Leg Curl | 3 × 10-15 |
| Seated Calf Raise | 4 × 8-12 |
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.