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
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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.

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.

The Next Workout: 4 Day Upper/Lower Planet Fitness Workout

21 Comments+ Post Comment

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Posted Wed, 01/02/2019 - 12:57
Jeffrey Reed

I am trying to get back into the gym. I play racquetball on Wed and Friday. Would this program work for a Mon, Tues, Thurs or would the non-rest days throw me off?

JoshEngland's picture
Posted Wed, 01/02/2019 - 13:48
JoshEngland

Hi Jeffrey,

You could do Tue, Thurs and either Sat or Sun. I'd recommend at least 1 full rest day in between weight training bouts.

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Posted Wed, 12/05/2018 - 20:21
Mitch

What can you do if your gym lacks a laying leg curl and standing calf raise machines?

JoshEngland's picture
Posted Thu, 12/06/2018 - 12:20
JoshEngland

Hi Mitch,

Does it have other machine variations of those exercises?

If not, try bodyweight leg curl variations or another hamstring focused deadlift variation on either the smith machine or using dumbbells. And same with calf raises.

Hope this helps!

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Posted Thu, 12/06/2018 - 12:28
Mitch

From what I saw, they don't and I did see someone doing barbell leg curls today as well. That is probably the only option. Thank you!

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Posted Tue, 12/04/2018 - 12:23
Alex Lozano

Can the smith machine row be assisted since I dont like the smith machine because of its unatural position.

JoshEngland's picture
Posted Tue, 12/04/2018 - 16:02
JoshEngland

Hi Alex,

Sure, feel free to modify this template to best fit your personal preferences.

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Posted Tue, 12/04/2018 - 12:22
Alex Lozano

Is this program great even if on a surplus?

JoshEngland's picture
Posted Tue, 12/04/2018 - 16:02
JoshEngland

Hi Alex,

Yes, this program can be used while in a surplus.

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Posted Mon, 12/03/2018 - 12:29
Alex Lozano

Is this program still good for hard gainers? Im in a surplus rn and Im not a beginner but im not intermediate, Ive been lifting weights for 7 months but no real program as I "wasted Gains" im currentrly starting this program and in a surplus, u think this is good enough to build muscle ?

JoshEngland's picture
Posted Mon, 12/03/2018 - 12:30
JoshEngland

Hi Alex,

Yes, this program will help you build lean muscle.

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Posted Tue, 12/04/2018 - 14:29
Alex Lozano

But do U recommend this for bulking since it has lots of rest days? Or can I do full body workouts 4 times a week and rest just once in between days to minimize fat gain?

JoshEngland's picture
Posted Tue, 12/04/2018 - 16:04
JoshEngland

Hi Alex,

Full body workouts are great for bulking. You can also do the 4 day upper/lower program listed within the text (or make this a 4 day program) if you feel it'll better help you with your goals.

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Posted Mon, 11/19/2018 - 14:15
Alex Lozano

How should the weight be? and with the assisted pull up machine why do I feel it more on the biceps then back?

JoshEngland's picture
Posted Tue, 11/20/2018 - 10:58
JoshEngland

Hi Alex,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

In terms of pull ups, make sure you're contracting the back during the exercise. Really focus on pulling with the lats - even if that means adding more assistance. It might also be beneficial to use a thumbless grip.

Hope this helps!

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Posted Thu, 11/15/2018 - 16:16
Bryan

There isn't any information regarding warm-ups and stretching before/after. Do you have any suggestions?

JoshEngland's picture
Posted Fri, 11/16/2018 - 10:50
JoshEngland

Hi Bryan,

Yes, generally I refer people to this article as it has 3 very good warm ups on it: https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

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Posted Thu, 11/08/2018 - 20:01
Cjay Camarillo

Hi what exercise can I do in between those rest day? I got to the gym 5-6x a weeks

JoshEngland's picture
Posted Fri, 11/09/2018 - 14:05
JoshEngland

Hi cjay,

You could use the 5 day workout: https://www.muscleandstrength.com/workouts/5-day-body-part-split-planet-...

We also have a 6 day workout coming soon.

Hope this helps!

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Posted Sun, 10/28/2018 - 20:44
Bern

I practically live at work and we have a gym but there are no Dumbbells to use, only machines. What can I sub the db for?? Thanks in advance

JoshEngland's picture
Posted Mon, 10/29/2018 - 09:02
JoshEngland

Hi Bern,

You could give this program a shot: https://www.muscleandstrength.com/workouts/machines-only-3-day-split

Hope this helps!