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 heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. 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.
Squat and upper
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 3-5 |
| Barbell Bench Press | 3 × 8-10 |
| Lat Pulldown | 3 × 8-12 |
| Dumbbell Lateral Raise | 3 × 12-15 |
Bench and back
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 3-5 |
| Barbell Row | 3 × 6-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Barbell Curl | 3 × 8-12 |
Deadlift and legs
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 3-5 |
| Front Squat | 3 × 6-8 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 3 × 10-15 |
Upper volume
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 3 × 8-12 |
| Pull-up | 3 × 6-10 |
| Cable Fly | 2 × 12-15 |
| Face Pull | 3 × 12-15 |
| Rope Pushdown | 3 × 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.