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
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 3-5 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 3 × 10-15 |
Bench
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 3-5 |
| Incline Dumbbell Press | 3 × 8-12 |
| Chest-Supported Row | 3 × 8-12 |
| Rope Pushdown | 3 × 10-15 |
Deadlift
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 3-5 |
| Pull-up | 3 × 6-10 |
| Seated Cable Row | 3 × 8-12 |
| Hanging Leg Raise | 3 × 10-15 |
Volume legs and press
| Exercise | Sets × reps |
|---|---|
| Front Squat | 3 × 6-8 |
| Overhead Press | 3 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Extension | 3 × 12-15 |
Arms and shoulders
| Exercise | Sets × reps |
|---|---|
| Close-grip Bench Press | 3 × 6-10 |
| Barbell Curl | 3 × 8-12 |
| Dumbbell Lateral Raise | 4 × 12-20 |
| Incline DB Curl | 3 × 10-12 |
| Overhead Cable Triceps Extension | 3 × 10-12 |
| Reverse Pec Deck | 3 × 12-20 |
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.