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 main lifts run a three-week wave of a training max (about 90% of your best single), with a max-reps last set, then a light week. The training max goes up after every cycle. The other exercises work up a rep range before the weight goes up.
The workouts
Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.
Squat day
| Exercise | Sets × reps |
|---|---|
| Back Squat | 3 sets on the wave |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Hanging Leg Raise | 3 × 10-15 |
Bench day
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 3 sets on the wave |
| Barbell Row | 3 × 6-10 |
| Dumbbell Bench Press | 3 × 8-12 |
| Triceps Pushdown | 3 × 10-15 |
Deadlift day
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 sets on the wave |
| Romanian Deadlift | 3 × 8-10 |
| Lat Pulldown | 3 × 8-12 |
| Plank | 3 × 30-60s |
Press day
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 3 sets on the wave |
| Pull-up | 3 × 6-10 |
| Lateral Raise | 3 × 12-15 |
| Barbell Curl | 3 × 8-12 |
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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.