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 |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Overhead Press | 3 × 6-10 |
| Incline Dumbbell Press | 3 × 8-12 |
| Lateral Raise | 3 × 12-15 |
| Triceps Pushdown | 3 × 10-15 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Barbell Row | 4 × 6-10 |
| Lat Pulldown | 3 × 8-12 |
| Face Pull | 3 × 12-15 |
| Barbell Curl | 3 × 8-12 |
| Hammer Curl | 3 × 10-15 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 5-8 |
| Lying Leg Curl | 3 × 10-12 |
| Leg Press | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
| Hanging Leg Raise | 3 × 10-15 |
Push B
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 6-10 |
| Dumbbell Bench Press | 3 × 8-12 |
| Cable Fly | 3 × 12-15 |
| Lateral Raise | 3 × 12-15 |
| Skull Crusher | 3 × 8-12 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Pull-up | 3 × 6-10 |
| Seated Cable Row | 3 × 10-12 |
| Barbell Row | 3 × 6-10 |
| Face Pull | 3 × 12-15 |
| Hammer Curl | 3 × 10-15 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 4 × 10-12 |
| Leg Extension | 3 × 12-15 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 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.