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 Gender Male & Female
- Recommended Supps
- Workout PDF Download 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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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.
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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.
The Next Workout: 4 Day Upper/Lower Planet Fitness Workout
205 Comments
Hello, maybe silly question but what should I do to help with cardio?
Hi, Geo. Not silly at all! How long have you been training, and what are your current goals? That can help me better answer your question.
Hello, I haven’t really been training, this’ll be my first time really going to the gym. Right now I just have a bit of weight that I’m trying to lose, some belly fat and I’m starting to have a double chin haha so I wanna lose that as well
As long as you understand that food will matter more than cardio, then that is a big step. When it is time to do cardio, I suggest doing it either first thing in the morning at a low to moderate effort level or after your weight training. Since you're starting out, I would suggest going with 20-30 minutes per session. You should NOT push yourself to exhaustion. The goal is to burn calories, not overwhelm your cardiovascular system and aerobic capacity.
If you do it in the morning, do it before you eat breakfast. If you do it after training, eat as soon as you leave the gym.
is there anything i could replace for leg press? i’m not confident enough to do that yet
How about a pause squat with dumbbells, Blair? That could work until you feel more confident for the leg press, and it's simple to execute.
Do you do the 3-4 sets of each exercise all at once? Or move through one set of each and repeat the sequence 3-4 times? Is one way better at building muscle than another?
Hi Liz, you are to do all sets of each exercise before moving onto the next. Trying to do all the exercises in a row would require many gym stations to be open and may be hard to manage if it's a large gym. Circuits, or doing all the exercises in a row, would be great for fat loss and burning calories. Doing each set of the exercises individually is optimal for muscle building.
I hope this helps!
Should you switch to a different workout plan after the eights are up or what should you do?
The eight weeks is a standard recommendation, not a hard rule. If you like this one and are still seeing results, then keep rolling with it.
Hi - I have just completed one week of this program and really like it so far. I am a complete gym beginner and found my way here while trying to find someplace to start from. I am 50yrs old and am interested in building up core strength and basically feel fitter & stronger. I could prob do with also losing a little bit of dad-bod but am not so concerned with this, at least initially. I was wondering if I am better to stick with this program, or switch to the over 40 one which I found elsewhere on this site subsequently? I think 3 days in gym would be my max that I could commit to with other busy family & work stuff.
Thanks a mill - this is a really great resource for someone in my position
Hey Ron, this one is a great one if you enjoy it and will help you stay consistent. Whenever your progress stalls, the other one will be there, or we have other options for you to check out.
Hi - I have just done first week of this and found it really good. I am 50yrs old and an absolute gym beginner - I tried once last year and fell away but determined this time.
I stumbled upon this workout and just started into it - I was just wondering if this is the most suitable workout for me, or if I would be better with the "40+ workout" thats I have found since? I am interested mostly in gaining core strength & fitness - improving dad-bod would be a secondary benefit but I'm not too bothered with weight-loss for now.
Thanks a mill - its a great resource!
We are glad you're here, Ronan. Thanks for reading M&S!
If this workout will help you stay consistent, and you enjoy doing it, then this is the program for you. Once you start making progress and decide what your more specific goals will be once you make it a lifestyle, then you could try to figure out a specific program for you. Until then, run this one, enjoy the process, and please keep us posted!
Hey! Just a year ago I was a college athlete... and I'm now finding that the same standards I held myself to are unachievable. I just don't have the same amount of time to commit to the gym. I've been trying a 4/5 day muscle group specific split, but have been finding a day or two get's left uncompleted especially when I'm trying to run as well. Would this workout be a good place to start? If not, could you point me in a direction of a better workout routine?
Thanks!
Hi Sawyer, I believe you found a great program for your situation and think you should take this one on. It will be a good way to recommit while still pushing yourself when you can get in the gym.
I hope this helps!
Hi I love the looks of this workout but at my weight I just can’t do pushups. Is there something else I can sub in for it ?
Hi Bailey, if you can lean against a machine or barbell in a rack and do modified pushups that way, it would work. If not, then a seated chest press machine would work.
I’m a 45 yr old female. I had cancer and horrendous chemo 7yr ago which left me with osteoporosis, early menopause and multiple vertebral fractures. I stopped doing much exercise and deconditioned. I’m now back in the gym but nervous to lift weights. I’m keen to get stronger so I can lift scuba tanks and bags of compost (to facilitate my hobbies), improve my bone density and feel strong and healthy again.
My question is: how do I know what weight to lift? Do I choose one that I can comfortably complete the sets and reps, or do I choose one that’s hard work? Am I aiming to lift as heavy as possible to build strength?
Hey Su, you are amazing to have overcome all of that and still trying to find a way to train. I appreciate the inspiration!
Keep in mind that I am not a doctor, and whatever your doctor says overrides me. That said, start with what you can do comfortably, then gradually increase based on how you feel. Once you get confident in your recovery from training, then start pushing yourself with more weight. For now, the incentive should only be training consistently and recovering!
Hope this helps, and please keep us updated!
Hi so basically what I wanted to ask was I can go to the gym for 5 days so can I do this for 5 days(like repeat 2 days workout) and than 2 days rest or are there any other workout plans suitable for 5 days? And one more thing can I make an aesthetic physique with this routine? Thanks
Hey there, you could simply perform the routines while training five days. So, on some weeks you may perform workouts 1 and 2 twice, and some workouts you may perform 3 and 1 twice, and so on. If it is a day to train for you, then simply do the next workout in front of you.
And yes, this can help you with symmetry.
Should I go with this plan for multiple weeks? Or I need to do something else from the second weeks? Thank you.
Hi Kay, we suggest that you repeat every week as long as you continue seeing results.
Hope this helps!
Not new to the gym but it’s been a few years since spending much time there. This question pertains to the 3 day/4day/5day routines. Are all the sets done to failure or something like 80%-90%? I will initially be concentrating on form and getting back at it but after the first couple of weeks at what level should I be lifting to. Thanks
Hi Todd, I love that you are taking that approach to it.
For the first couple of workouts, go with around 70% so you can control the movements and get a feel for them. After that, you can go up to 80 or 90%. Once you are back into a regular routine, you could take the last set of each exercise to failure so you challenge yourself and give the muscles a chance to grow.
Check back in if you have further questions, and we wish you the best of luck. Glad you are back to training and that M&S can be a small part of the journey!
First thing first 20224 jasn’t been nice to me!
I would like to start shaping my body again after the 2surgeries I got (Nephectomia) all is good doctor say I m cancer free but lack of morals feeling down so my doctor said I need to start working ou!
3 days seems fair as a start. Is this a good work out for that or if you have another in mind please sent the link!
Very much appreciate you site!
Hey Stefan, 2024 reads like your setback. So, let's make 2025 the comeback!
I think this one is a good one for you. So, I don't have any other suggestions. Take this one for a run, and come on back if you have questions along the way. We are glad you are here and you have support in your corner here on M&S!
As I enjoy full body routines, would it be possible to rotate all three on a 2 on / 1 off pattern?
I believe that would work, Robert. If you try it, please share your feedback here.
Thanks for reading M&S, and I hope this helps.
Love the workout plan. I just wanted some smith machine exercises added. Any suggestions?
Hi Reg! I'm actually surprised there aren't more Smith exercises in there. Let's take care of that.
Day 1 - Smith squats and Smith bent-over row. You can either add those in or replace a squat and row in the workout with those.
Day 2 - Seated Smith Press - Swap out the seated db press for those.
Day 3 - Standing calf raise can be done on the Smith, and you can swap close grip pushups for close grip bench press on the Smith.
Hope this helps!
Thanks for posting. This is a life saver & it’s greatly appreciated. I see people commenting about other Planet Fitness programs. I did an attempt to search but I was not successful. Some help would be appreciated. Thank you in advance.
Would this plan also work for increasing strength and weight loss, perhaps as secondary, incidental goals as a result of building muscle, or would it have to be tweaked for those two goals? Perhaps adding walking 7000 steps for calorie deficit and for post-workout recovery? And would this workout plan work for an ovo-lacto vegetarian that also incorporates hemp hearts and pea protein?
Not sure how much strength you will gain in terms of one rep power, but you should get stronger with higher reps. Adding steps would be ok as long as it doesn't affect recovery. As long as you're consistent with your diet, this should still help you.
Is this program along with diet going to help me lose some weight? I am trying to reach a goal of losing 50-60lbs over the next couple years. I am going to go through the sequence of the programs you have listed for Planet fitness, along with making some life style changes. I just want to make sure these programs aren't going to make me pack on mass as I am looking to slim down.
This is a great choice for you Tyler, let us know how it goes!
I haven’t lifted in quite some time. Would this 3 day program help with weight loss as well as muscle toning? I am looking to incorporate cardio on my off days. How much cardio should I do? Should I do cardio on workout days as well, if so, how much?
Thanks
Hi Mark, this will help you, and you can do cardio on the same workout days after weight training or on off days in the morning before breakfast. 20-30 minute sessions should serve you well. Hope this helps!
So lets say to start I can bicep dumbbell 15 pound. Leg press machine i can do 145 pound.Stick with this for 8 weeks thn continue on the next the nxt 4 day course?
You can do that until you find the weight is too light. If you're getting stronger, move up in weight so you can keep pushing yourself. Hope this helps!
I’m trying to build an aesthetic body physic I see these are targeted for beginners, I’ve been working out for a couple months will these and the next workout plans for the planet fitness journey pertain to me?
Yes, Andre. They will put you on the right path for sure.
Hello, I like the workout but would love to incorporate the smith machine to go heavier in some areas. Any recommendations on swapping some lifts for smith machine or a recommendation on a different routine similar to this that uses one?
I agree with this approach, Brendan. Any movement you can swap in favor of the Smith, go for it. Just make sure you set the safety spots so you don't get stuck when going heavy.
Are these suited for females.
Yes
Hi I just found this program and I happen to really like workout no 2. I was wondering, since it's all fullbody, could I do just that workout 3 days a week or would it still be most effective to do all 3? thanks.
The more different movements you perform, the better. You can do number 2 more often if you like, but at least throw the others in occasionally.
I’d like to add one or more glute exercises, like the hip thrust, to this program. Where would you put this exercise? Which day, where in order and would you add as an additional or exchange it for another exercise? Thanks!