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 heavy
| Exercise | Sets × reps |
|---|---|
| Barbell Bench Press | 5 × 4-6 |
| Barbell Row | 5 × 4-6 |
| Overhead Press | 3 × 6-8 |
| Weighted Pull-up | 3 × 5-8 |
| Barbell Curl | 3 × 8-10 |
Lower heavy
| Exercise | Sets × reps |
|---|---|
| Back Squat | 4 × 4-6 |
| Romanian Deadlift | 4 × 6-8 |
| Leg Press | 3 × 8-10 |
| Standing Calf Raise | 4 × 8-12 |
| Hanging Leg Raise | 3 × 10-15 |
Upper moderate
| Exercise | Sets × reps |
|---|---|
| Incline Dumbbell Press | 4 × 8-10 |
| Lat Pulldown | 4 × 8-10 |
| Seated Dumbbell Press | 3 × 8-12 |
| Seated Cable Row | 3 × 10-12 |
| Skull Crusher | 3 × 8-12 |
| Hammer Curl | 3 × 10-12 |
Lower moderate
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Hack Squat | 4 × 8-10 |
| Lying Leg Curl | 4 × 8-12 |
| Barbell Hip Thrust | 3 × 8-12 |
| Seated Calf Raise | 4 × 12-15 |
Upper pump
| Exercise | Sets × reps |
|---|---|
| Dumbbell Bench Press | 3 × 12-15 |
| Chest-Supported Row | 3 × 12-15 |
| Cable Lateral Raise | 4 × 15-20 |
| Cable Fly | 3 × 15-20 |
| Face Pull | 3 × 15-20 |
| Rope Pushdown | 3 × 15-20 |
| Bayesian Cable Curl | 3 × 15-20 |
Lower pump
| Exercise | Sets × reps |
|---|---|
| Leg Press | 3 × 15-20 |
| Seated Leg Curl | 3 × 12-15 |
| Leg Extension | 3 × 15-20 |
| Walking DB Lunge | 2 × 12-15 |
| Leg Press Calf Raise | 4 × 15-20 |
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.