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
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.
Chest and back
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Barbell Row | 4 × 6-10 |
| Incline Dumbbell Press | 3 × 8-12 |
| Lat Pulldown | 3 × 10-12 |
| Cable Fly | 3 × 12-15 |
Shoulders and arms
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 6-10 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Face Pull | 3 × 15-20 |
| Barbell Curl | 3 × 8-12 |
| Skull Crusher | 3 × 8-12 |
| Hammer Curl | 2 × 10-12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 6-10 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
Upper pump
| Exercise | Sets × reps |
|---|---|
| Dumbbell Bench Press | 3 × 10-12 |
| Chest-Supported Row | 3 × 10-12 |
| Seated Dumbbell Press | 3 × 10-12 |
| Cable Lateral Raise | 3 × 12-15 |
| Bayesian Cable Curl | 3 × 12-15 |
| Rope Pushdown | 3 × 12-15 |
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.