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 3 workouts rotate across your 5 training days, so each week starts where the last one finished.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Push
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Incline Dumbbell Press | 3 × 8-12 |
| Cable Lateral Raise | 3 × 12-15 |
| Overhead Cable Triceps Extension | 3 × 10-15 |
Pull
| Exercise | Sets × reps |
|---|---|
| Barbell Row | 4 × 6-10 |
| Pull-up | 3 × 6-10 |
| Seated Cable Row | 3 × 10-12 |
| Reverse Pec Deck | 3 × 12-15 |
| Bayesian Cable Curl | 3 × 10-12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Hack Squat | 3 × 10-12 |
| Seated Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
| 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.