Workouts With Plate

Plate-only workouts using bodyweight-plus-plate movements for pressing, pulling, shoulder work, and trunk training with clear effort targets, practical load ranges, and simple week-to-week progression.
All filters1PlateRemove Plate filterLower BodyFull BodyPush DayCore
Set load units

Workout 1

5 exercises15 sets

Workouts With Plate Template

Chest, Triceps, Front Delts, Lats, Trapezius, Rear Delts, Abdominals

A plate-focused full-session template that pairs weighted bodyweight compounds with targeted accessory work and core training.

  1. 1
    Weighted Push Up
    anatomy
    anatomy
    1Exercise

    Weighted Push Up

    Rest 2m

    • 110 reps x 5 kgRIR 3
    • 28 reps x 7.5 kgRIR 2
    • 38 reps x 10 kgRIR 1

    Keep a rigid plank from shoulders to ankles and pause briefly at the bottom.

  2. 2
    Weighted Pull Up
    anatomy
    2Exercise

    Weighted Pull Up

    Rest 2m 30s

    • 18 reps x 2.5 kgRIR 3
    • 26 reps x 5 kgRIR 2
    • 36 reps x 7.5 kgRIR 1

    Start from a dead hang, drive elbows down, and avoid excessive swinging.

  3. 3
    Weighted Chest Dip
    anatomy
    anatomy
    3Exercise
    Weighted Chest Dip

    Rest 2m

    • 110 reps x 5 kgRIR 3
    • 28 reps x 7.5 kgRIR 2
    • 38 reps x 10 kgRIR 1

    Slight forward torso lean, elbows tracking naturally, and controlled depth.

  4. 4
    Plate Front Raise
    anatomy
    4Exercise

    Plate Front Raise

    Rest 1m 15s

    • 115 reps x 2.5 kgRIR 3
    • 212 reps x 5 kgRIR 2
    • 312 reps x 5 kgRIR 1

    Raise to shoulder height with a soft elbow bend and no torso swing.

  5. 5
    Russian Twist (Plate)
    anatomy
    5Exercise

    Russian Twist (Plate)

    Rest 1m

    • 120 reps x 5 kgRIR 3
    • 220 reps x 5 kgRIR 2
    • 324 reps x 7.5 kgRIR 1

    Rotate through the torso, keep ribcage stacked, and avoid lower-back collapse.