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.
Shoulders heavy
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 4-6 |
| Seated Dumbbell Press | 2 × 8-10 |
| Dumbbell Lateral Raise | 3 × 10-15 |
| Lat Pulldown | 3 × 10-12 |
| Triceps Pushdown | 2 × 10-15 |
Lower
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Cable Lateral Raise | 2 × 15-20 |
Upper
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Barbell Row | 4 × 6-10 |
| Lean-Away Lateral Raise | 3 × 12-15 |
| Reverse Pec Deck | 3 × 12-15 |
| Barbell Curl | 2 × 8-12 |
| Skull Crusher | 2 × 8-12 |
Shoulders pump
| Exercise | Sets × reps |
|---|---|
| Machine Shoulder Press | 2 × 10-12 |
| Machine Lateral Raise | 3 × 15-20 |
| Face Pull | 3 × 15-20 |
| Seated Cable Row | 3 × 10-12 |
| Hammer Curl | 2 × 10-12 |
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.