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
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45-70 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, Machines
- Target GenderMale & Female
- Recommended SuppsProtein Powder
Multi Vitamin
Fish Oil
Creatine Monohydrate
Protein Bars - Workout 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.
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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.
