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 first barbell lifts each day go up a little every session while every set hits its reps. 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.
Push A
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 5 |
| Overhead Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Triceps Pushdown | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 15-20 |
Pull A
| Exercise | Sets × reps |
|---|---|
| Deadlift | 1 × 5 |
| Lat Pulldown | 3 × 8-12 |
| Seated Cable Row | 3 × 8-12 |
| Face Pull | 3 × 15-20 |
| Hammer Curl | 3 × 8-12 |
Legs A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5 |
| Romanian Deadlift | 3 × 8-12 |
| Leg Press | 3 × 8-12 |
| Lying Leg Curl | 3 × 8-12 |
| Standing Calf Raise | 5 × 8-12 |
Push B
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 5 |
| Barbell Bench Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Overhead Cable Triceps Extension | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 15-20 |
Pull B
| Exercise | Sets × reps |
|---|---|
| Barbell Row | 4 × 5 |
| Pull-up | 3 × 6-10 |
| Seated Cable Row | 3 × 8-12 |
| Face Pull | 3 × 15-20 |
| Dumbbell Curl | 3 × 8-12 |
Legs B
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 × 5 |
| Romanian Deadlift | 3 × 8-12 |
| Leg Press | 3 × 8-12 |
| Lying Leg Curl | 3 × 8-12 |
| Seated Calf Raise | 5 × 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.