Planet Fitness Workouts

3 Day Full Body Planet Fitness Workout (Machines & Dumbbells Only)

 
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
 
 

Workout Summary

Build Muscle

Full Body

Beginner
8 weeks

3
45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

download pdfDownload Workout

Workout Description

With the New Year right around the corner, there’ll be a lot of new gym goers hitting the gym for the first time in quite some time.

And with the popular commercial gym Planet Fitness having dominated marketing towards new gym goers over the past few years, I think it’s time we add helpful workout routines to the website that newbies can use alongside the options available at Planet Fitness.

And despite what many “hardcore” gym goers would like for one to believe, you can in fact get a good workout at Planet Fitness.

The truth is, if you struggle to find a way to get in a good workout at a reasonably equipped gym, you likely don’t know what you’re doing or you lack imagination – or both.

Let’s be real for a second, folks from all around the world have shown you can achieve great results with much less. (Calisthenics enthusiasts anyone?)

Below is one of those solid routines that will help you achieve your goals if you work out at Planet Fitness.

Editor’s Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-part email Muscle Building Course!

3 Day Full Body Planet Fitness Workout

For most beginners, a full body split is a great first workout program to use.

It allows you to train each muscle 2-4 times per week depending on how you choose to schedule your workouts for the week.

It can also help burn more calories initially as you may be able to move more total weight (depending on what your Planet Fitness has) than you would performing a split where small(er) muscle groups are trained on their own day.

Planet Fitness is known for only having various machines and dumbbells, so the following workout will focus on exercises which utilize those pieces of equipment.

Planet Fitness Full Body Workout Day 1

Exercise Sets Reps
1. Goblet Squat 4 8-12
2. Lying Leg Curl 3 10-15
3. Standing Calf Raise 2 15-20
4. Dumbbell Row 4 8-12
5. Lat Pull Down 3 10-15
6. Incline Dumbbell Bench Press 4 8-12
7. Lateral Raise 3 10-15

Planet Fitness Full Body Workout Day 2

Exercise Sets Reps
1. Dumbbell Stiff Leg Deadlift 4 8-12
2. Leg Extension 3 10-15
3. Assisted Pull Up Machine 4 8-12
4. Seated Cable Row 3 10-15
5. Seated Dumbbell Press 4 8-12
6. Dumbbell Bench Press 3 10-15
7. Skullcrusher 3 8-12
8. Dumbbell Curl 3 8-12

Planet Fitness Full Body Workout Day 3

Exercise Sets Reps
1. Leg Press 4 8-12
2. Walking Lunge 3 10-15 Each
3. Standing Calf Raise 2 15-20
4. Smith Machine Row 4 8-12
5. Cable Face Pull 3 10-15
6. Push Up 3 10-15
7. Close Grip Push Up 3 8-12
8. Cable Curl 3 8-12

3 Day Full Body Planet Fitness Workout Summary

The above workout routine was written with the equipment available at Planet Fitness in mind.

It’s comprised of 3 different full body workouts. Feel free to do them 3 times per week with at least one rest day in between each workout.

Alternatively, you can cycle through them by performing one of the listed workouts every other day.

The workout program does have some short comings, as you’ll be limited by the amount of weight you can use due to a lack of barbell training. However, it is still a sound beginner workout that will target nearly every muscle group throughout the week.

If you feel the total number of reps and sets is too high for you to begin with, feel free to start with what you are capable of doing and work your way up to the prescribed rep and set counts.

Limit your rest periods to between 60-90 seconds after each set and exercise.

The program is void of abdominal exercises. This was to make room to include lifts that target all of the other muscles groups. The core is engaged throughout most compound movements. But, if you have a goal to build your abs, you may want to consider including some additional ab isolation work in addition to this program.

Cardio can be performed in addition to this workout either after your workouts, on your rest days, or both depending on your goals.

If you have any questions about the Full Body Planet Fitness workout, please feel free to comment below and we will do our best to answer them.

 

 

 

Here’s a great full-body routine that uses six common machines in the gym. Before beginning your routine, be sure to complete a set of dynamic warm-up stretches.

TREADMILL

Time on: 10 minutes

If you’re not used to using a treadmill, don’t worry! You can attach the emergency stop clip to your shirt, which senses if you lose balance during your workout and immediately stops the treadmill.

Once you feel steady, get the treadmill moving and adjust the speed and incline buttons gradually to find the settings that work best for you.

LAT PULLDOWN MACHINE

Time on: two sets of 12 reps (about three minutes). Rest for 10 seconds between sets.

Target your upper body by putting in reps on the lat pulldown machine. To get started, make sure your knees are secure under the seat pads and grab onto the bar.

Form is super important when using the lat pulldown machine, so keep it slow and steady as you pull the bar down to your chest and then return your arms to their starting position over your head. When doing lat pulldowns, keep these four form tips in mind: good posture, chest out, back straight, neutral spine.

LEG PRESS MACHINE

Time on: two sets of 12 reps (about three minutes). Rest for 10 seconds between sets.

Your gym machine workout wouldn’t be complete without giving some attention to one of the largest muscles groups in the body: the legs.

Before you start on the leg press, make sure you’ve adjusted the seat to a comfortable position by using the lever. Sit down and place your feet shoulder-width apart on the press, slide the seat until your knees are positioned at slightly less than a 90-degree angle so you don’t clank the weight stack at the bottom of the movement, and choose the weight that’s right for you.

Now that you’re ready to start pressing, shift your focus to your form. While you push from your heels, use controlled movements to press yourself away from the machine until your legs are straight (don’t lock your knees), then return gently to the starting position.

STAIR CLIMBER

Time on: five minutes

The stair climber targets the muscles in your lower body while keeping your heart rate up. Push the green “Go” button to start the machine. Use the plus and minus buttons to increase and decrease your speed until you find the rate that works best for you.

CHEST PRESS

Time on: two sets of 12 reps (about three minutes). Rest for 10 seconds between sets.

To use this machine, adjust the seat to a height that feels comfortable, then set the weight to your desired amount of resistance. Once you have this basic set-up complete, you’re ready to start your reps on the chest press machine.

Sit so your is back straight against the back of the seat and grab onto the handles. Using control, extend your arms out fully until they are straight (don’t lock your elbows), then slowly return to the starting position. Yep, it’s really that simple!

AB MACHINE

Time on: two sets of 12 reps (about three minutes). Rest for 10 seconds between sets.

Strengthen your core with a few rounds of crunches on the ab machine. First, sit down and adjust the seat height as needed, then choose the amount of weight you’d like to start with. Next, grip the handles and rest your elbows on the pads. As you exercise your core, your elbows will naturally want to move down toward your legs. Hold this contracted position for a breath and then return to the starting position.

After you’ve finished your workout, cool down with some static stretching to round out all of your hard work! As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.

 

4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)

 
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
 
 

Workout Summary

Build Muscle

Split

Beginner
8 weeks

4
45-70 minutes

Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

download pdfDownload Workout

Workout Description

We continue our series of workouts that can be performed with the equipment available at popular gym chain, Planet Fitness, with an upper/lower split.

If you’re just starting to work out and Planet Fitness is your gym of choice, we recommend beginning with the 3 Day Full Body Planet Fitness Workout. After you’ve finished that program, this program would be the perfect option to perform next.

These workouts were inspired by a lot of you guys.

We noticed a lot of questions coming in on our popular workout routines asking how they could be modified for those working out at Planet Fitness.

So, we thought, why not provide you all with a little bit of a more useful group of workouts?

And now, we’re bringing you the second workout you can do at Planet Fitness.

Editor’s Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-part email Muscle Building Course!

The Upper/Lower Planet Fitness Workout

Upper/Lower workout programs are great, because they allow you to hit each muscle group twice per week – and with a little bit more volume than you’d be able to use during a full body workout.

As you probably know, Planet Fitness is known for only having machines and dumbbells. That’s all you really need to get in an efficient workout – especially if you’re still just beginning your fitness journey.

The workout below is a 4 day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises.

Perform the workout program for about 8 weeks – at that point, you can progress to a new workout program.

Planet Fitness Upper Body Workout A

Exercise Sets Reps
1. Dumbbell Bench Press 4 8-12
2. Machine Chest Fly 3 10-15
3. Dumbbell Row 4 8-12
4. Lat Pull Down 4 8-12
5. Machine Shoulder Press 4 8-12
6. Dumbbell Lateral Raise 3 10-15
7. Machine Tricep Dip 2 8-12
8. Cable Curl 2 10-15

Planet Fitness Lower Body Workout A

Exercise Sets Reps
1. Leg Press 4 8-12
2. Dumbbell Stiff Leg Deadlift 4 8-12
3. Leg Extension 3 12-15
4. Leg Curl 3 12-15
5. Machine Glute Kickback 3 12-15
6. Standing Calf Raise 3 20

Planet Fitness Upper Body Workout B

Exercise Sets Reps
1. Seated Dumbbell Press 4 8-12
2. Cable Face Pull 3 10-15
3. Smith Machine Row 4 8-12
4. Machine Pull Up 4 8-12
5. Incline Dumbbell Press 4 8-12
6. Cable Fly 3 10-15
7. Dumbbell Curl 2 8-12
8. Skullcrusher 2 8-12

Planet Fitness Lower Body Workout B

Exercise Sets Reps
1. Goblet Squat 4 8-12
2. Smith Machine Hip Thrust 4 8-12
3. Dumbbell Deadlift 4 8-12
4. Dumbbell Lunge 3 10-15 Each
5. Seated Leg Curl 3 10-15
6. Seated Calf Raise 3 20

Upper/Lower Planet Fitness Workout Summary

No one would disagree that barbell training is a great way to build muscle and strength.

However, the convenience, atmosphere, and price point of Planet Fitness can be too good to pass up. If you decide to start a membership there, ensure you’re getting a good workout in by performing something like the program listed above.

While performing the workout, limit your rest periods between sets to 60-90 seconds after each set and in between exercises.

Abdominal training and cardio can both be added in either the morning of your workouts, after your workouts, on rest days, or a combination of the three depending on your goals.

If you have any questions about the Upper/Lower Planet Fitness Workout, please feel free to leave us a comment in the comments section below and we will answer them.

5 Day Body Part Split Planet Fitness Workout

 
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
 
 

Workout Summary

Build Muscle

Split

Beginner
8 weeks

5
45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

download pdfDownload Workout

Workout Description

Planet Fitness dominates when it comes to gathering new members around the New Year.

Their marketing appeals to new gym goers who want to accomplish their fitness related goals without the fear of being judged by gym vets.

And their price point is so affordable that it almost makes up for their lack of barbells.

The common thought of the past has always been that you can’t get a good workout in at Planet Fitness, and if you want to achieve real results you need to look elsewhere.

In this series, I’ve continued to try to prove that thought process wrong. That sort of thinking helps no one, especially those who are looking for a laid back environment to begin their fitness journey.

Planet Fitness has plenty of equipment to help those either just beginning their workout journeys or seeking an affordable gym location to get a good pump session in at.

You just have to make sure you have a good workout program that utilizes the dumbbells and machines they offer appropriately.

Below is a 5 day body part workout that accomplishes just that.

Editor’s Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-part email Muscle Building Course!

5 Day Planet Fitness Workout Overview

If you’re new to working out, I recommend performing these Planet Fitness workouts in order and utilizing each one as a form of progression.

Start off with the 3 Day Full Body Planet Fitness Workout.

After you finish that one, move on to the 4 Day Upper/Lower Planet Fitness Workout.

And then move on to the program that is laid out below.

Body part specific splits are often seen as ineffective when compared to full body and upper/lower splits. However, they do have their time and place when it comes to year-long workouts and establishing working out as an every day habit.

Body part specific workouts allow you to hit each individual muscle group with a lot of volume. This is great when it comes to building muscle detail and muscle endurance. It also can allow for better muscle pumps, which for anyone who has ever experienced “the pump” before knows is an addictively amazing feeling.

The body part specific workout below is designed with the equipment available at Planet Fitness in mind. This means it will heavily focus on utilizing dumbbell, machine and bodyweight exercises.

Perform the workout for about 8 weeks. At that point you can begin cycling through the Planet Fitness workouts again (starting with the full body workout) or move on to the 6 Day Push/Pull/Legs Planet Fitness workout (coming soon).

Day 1: Planet Fitness Chest Workout

Exercise Sets Reps
Dumbbell Incline Bench Press 5 8-12
Machine Chest Press 4 8-10
A1. Cable Fly 4 10-15
A2. Chest Dip 4 8-12
B1. Machine Chest Fly 3 12-15
B2. Push Up 3 Failure

Day 2: Planet Fitness Back Workout

Exercise Sets Reps
Pull Ups 5 8-12
Dumbbell Row 4 8-12
Smith Machine Row 4 8-12
A1. Seated Cable Row 3 10-15
A2. Close Grip Pull Down 3 10-15
Straight Arm Lat Pull Down 2 20

Day 3: Planet Fitness Leg Workout

Exercise Sets Reps
Leg Press 4 8-12
Goblet Squat 3 8-12
Dumbbell Hip Thrust 4 8-12
A1. Lying Leg Curl 3 10-15
A2. Dumbbell Rear Lunge 3 10-15 Each
Standing Calf Raise 4 20-25
Glute Focused Hyperextension 3 10-15

Day 4: Planet Fitness Shoulder Workout

Exercise Sets Reps
Seated Dumbbell Press 4 8-12
Dumbbell Lateral Raise 4 8-12
Cable Face Pull 3 10-15
Machine Lateral Raise 3 10-15
Machine Reverse Fly 3 10-15
Smith Machine Shrug 4 8-12

Day 5: Planet Fitness Arm Workout

Exercise Sets Reps
Dumbbell Curl 3 10-12
Lying Dumbbell Tricep Extension 3 10-12
Cable Hammer Curl 3 10-12
Tricep Dip 3 10-12
Machine Preacher Curl 3 10-12
Standing Cable Overhead Extension 3 10-12

5 Day Planet Fitness Workout Summary

When it comes to building pure strength and being able to easily achieve progressive overload, barbell training is pretty superior to other methods.

However, that doesn’t mean it’s the only way.

And if you enjoy the convenience or environment and Planet Fitness, you shouldn’t let anyone tell you that you can’t get in a good workout there.

While performing the above workout, limit your rest periods to just 45 seconds in between sets and 60-90 seconds in between exercises. If a piece of equipment you need is taken during your workout, move on to the next exercise and come back. If it’s still unavailable at the end of your workout, simply substitute in a different exercise that targets the same muscle group.

Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. The same can be said for cardio training.

If you have any questions about the 5 Day Body Part Planet Fitness Workout Split, please feel free to leave us a comment down below.

The Next Workout: 6 Day Push/Pull/Legs Planet Fitness Workout

 

 

 

High Intensity Interval vs. Sprint Interval Training

body of a woman doing lunges in a gym
Both HIIT and SIT workouts can increase intensity and cut back on time to deliver a calorie-crushing workout that typically lasts less than 30 minutes.

by Mary Lambkin

 

If you’re looking to get the most out of your gym visit in the shortest amount of time, you may want to consider exercising in intervals. Over the last few years, high-intensity interval training (HIIT) has gained popularity for its efficiency, accessibility, and numerous health benefits.

Fitness enthusiasts have also embraced sprint interval training (SIT) as a complement to their workout strategies. While it is similar to HIIT in many ways, SIT raises the intensity even more, which makes it a great workout for those who are looking to challenge themselves, save time, or simply switch things up.

HOW HIIT DIFFERS FROM SIT

Sprint interval training involves intense interval exercises that focus on raising your heart rate and “maxing out” each movement until you feel fully fatigued. To put it simply, a SIT workout may include the exact same exercises as a HIIT workout, but the intensity of the SIT workout is higher and the rest periods are shorter.

HIIT workouts often include short bursts of high-intensity, full-body movements — such as burpees, squats, and mountain climbers — with short rest periods between each exercise. SIT workouts often “amp up” exercises more than HIIT workouts do and incorporate moves like jump squats to ensure maximum effort.

Although a recent study showed that SIT workouts delivered slightly more results than HIIT, both are totally worthy of your gym time! Regardless of which style you choose, they can help you burn calories, build strength, and increase overall fitness.

WHICH WORKOUT IS RIGHT FOR ME?

HIIT and SIT workouts can both make you stronger, faster, and drenched in sweat, so there’s no need to stress about choosing which one is right or wrong for you. When you’re planning your workout schedule for the week, try to pencil in one HIIT and one SIT session (along with some low-intensity and cardio workouts) so you can maintain a well-rounded fitness strategy.

If interval training is entirely new to you, try starting with some basic high-intensity interval training routines before you progress to sprint interval training. Also, avoid sprint interval training if you’re sore from a previous workout or simply don’t have the energy. Remember that rest days and low-impact workouts are good for you, too!

Ready to get started? Try experimenting with the HIIT and SIT workouts listed below. Feel free to modify the movements and interval durations as needed — and always warm up before , and stretch your muscles after the workout.

10-MINUTE HIIT WORKOUT

Minutes 1-2: Burpees and jump squats. Complete each exercise for 20 seconds and rest for 10 seconds between each set.

Minutes 2-4: Mountain climbers and push-ups. Complete each exercise for 20 seconds and rest for 10 seconds between each set.

Minutes 4-6: Running in place followed by jumping jacks. Complete each exercise for one minute and rest for a few seconds between.

Minutes 6-8: Burpees and jump squats. Complete each exercise for 20 seconds and rest for 10 seconds between each set.

Minutes 8-10: Mountain climbers and push-ups. Complete each exercise for 20 seconds and rest for 10 seconds between each set.

10-MINUTE SIT WORKOUT

Minutes 1-2: Burpees and jump squats. Complete each exercise for 30 seconds and rest for 5 seconds between each set.

Minutes 2-4: Mountain climbers and push-ups. Complete each exercise for 30 seconds and rest for 5 seconds between each set.

Minutes 4-6: High-knee running in place followed by bear crawls. Complete each exercise for one minute before immediately starting the next.

Minutes 6-8: Burpees and jump squats. Complete each exercise for 30 seconds and rest for 5 seconds between each set.

Minutes 8-10: Mountain climbers and push-ups. Complete each exercise for 30 seconds and rest for 5 seconds between each set.

As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.

 
 

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