Platesmith

Twice a Week (full body)

Only two days free? Two full-body sessions a week still build real strength and muscle when every set counts. Each session hits every major muscle.

  • Beginner
  • 2 days a week
  • About 45 min
  • Full gym
  • Get fit and healthy

All programs

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.

Day 1

ExerciseSets × reps
Back Squat3 × 6-10
Barbell Bench Press3 × 6-10
Lat Pulldown3 × 8-12
Seated Leg Curl2 × 10-15
Dumbbell Lateral Raise2 × 12-15

Day 2

ExerciseSets × reps
Romanian Deadlift3 × 8-10
Seated Dumbbell Press3 × 8-12
Seated Cable Row3 × 8-12
Leg Press2 × 10-15
Hammer Curl2 × 10-15
Triceps Pushdown2 × 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.