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 lift starts at five sets of three. When a session falls short the weight stays and the sets get shorter (six doubles, then ten singles) before starting again a little lighter. The lighter lifts 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.
Day 1
| Exercise | Sets × reps |
|---|---|
| Back Squat | 5 × 3 |
| Barbell Bench Press | 3 × 10 |
| Lat Pulldown | 3 × 15-25 |
Day 2
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 5 × 3 |
| Deadlift | 3 × 10 |
| Dumbbell Row | 3 × 15-25 |
Day 3
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 5 × 3 |
| Back Squat | 3 × 10 |
| Lat Pulldown | 3 × 15-25 |
Day 4
| Exercise | Sets × reps |
|---|---|
| Deadlift | 5 × 3 |
| Overhead Press | 3 × 10 |
| Dumbbell Row | 3 × 15-25 |
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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.