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.
Upper A
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 4 × 6-10 |
| Barbell Row | 4 × 6-10 |
| Overhead Press | 3 × 6-10 |
| Lat Pulldown | 3 × 8-12 |
| Triceps Pushdown | 3 × 10-15 |
| Barbell Curl | 3 × 8-12 |
Lower A
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 5-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
| Plank | 3 × 30-60s |
Upper B
| Exercise | Sets × reps |
|---|---|
| Overhead Press | 4 × 6-10 |
| Pull-up | 3 × 6-10 |
| Incline Dumbbell Press | 3 × 8-12 |
| Seated Cable Row | 3 × 10-12 |
| Lateral Raise | 3 × 12-15 |
| Hammer Curl | 3 × 10-15 |
Lower B
| Exercise | Sets × reps |
|---|---|
| Romanian Deadlift | 4 × 8-10 |
| Back Squat | 3 × 5-8 |
| Leg Extension | 3 × 12-15 |
| Lying Leg Curl | 3 × 10-12 |
| Standing Calf Raise | 4 × 10-15 |
| Hanging Leg Raise | 3 × 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.