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 heavy
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 5 × 4-6 |
| Overhead Press | 3 × 6-8 |
| Incline Dumbbell Press | 3 × 8-10 |
| Dumbbell Lateral Raise | 3 × 12-15 |
| Skull Crusher | 3 × 8-12 |
| Triceps Pushdown | 3 × 12-15 |
Pull heavy
| Exercise | Sets × reps |
|---|---|
| Deadlift | 4 × 3-5 |
| Weighted Pull-up | 4 × 5-8 |
| Pendlay Row | 3 × 6-8 |
| Face Pull | 3 × 15-20 |
| Barbell Curl | 3 × 8-12 |
| Hammer Curl | 3 × 10-12 |
Legs heavy
| Exercise | Sets × reps |
|---|---|
| Back Squat | 5 × 4-6 |
| Romanian Deadlift | 4 × 6-8 |
| Leg Press | 3 × 8-10 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 5 × 8-12 |
| Hanging Leg Raise | 3 × 10-15 |
Push pump
| Exercise | Sets × reps |
|---|---|
| Incline Machine Chest Press | 4 × 10-12 |
| Seated Dumbbell Press | 3 × 10-12 |
| Cable Fly | 4 × 12-15 |
| Cable Lateral Raise | 3 × 15-20 |
| Overhead Cable Triceps Extension | 2 × 12-15 |
| Machine Dip | 3 × 10-12 |
Pull pump
| Exercise | Sets × reps |
|---|---|
| Lat Pulldown | 3 × 10-12 |
| Chest-Supported Row | 3 × 10-12 |
| Cable Pullover | 2 × 12-15 |
| Reverse Pec Deck | 3 × 15-20 |
| Preacher Curl | 3 × 10-12 |
| Bayesian Cable Curl | 3 × 12-15 |
Legs pump
| Exercise | Sets × reps |
|---|---|
| Hack Squat | 4 × 10-12 |
| Seated Leg Curl | 4 × 10-12 |
| Leg Extension | 4 × 12-15 |
| Barbell Hip Thrust | 3 × 10-12 |
| Seated Calf Raise | 5 × 12-15 |
| Cable Crunch | 3 × 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.