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.

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

46 Comments+ Post Comment

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Posted Sun, 06/02/2019 - 09:50
Amir Alam

How should we progress?

JoshEngland's picture
Posted Mon, 06/03/2019 - 09:25
JoshEngland

Hi Amir,

Add weight when able.

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Posted Sat, 05/11/2019 - 06:17
vinay nain

Hey josh
You havent mentioned how much weight should i used in each exercise. My heigjt is 168 cm and weight is 68 kg . Minimum weight i should use an
d maximum weight i should use . Pls guide me

JoshEngland's picture
Posted Mon, 05/13/2019 - 16:37
JoshEngland

Hi Vinay,

Weight is going to be highly individualized. 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.

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Posted Thu, 05/02/2019 - 14:37
Hamza Ahmed

Hi Josh!
is it okay to do this workout while fasting ? or should I make it lighter?

JoshEngland's picture
Posted Thu, 05/02/2019 - 15:14
JoshEngland

Hi Hamza,

It is always best to weight train in a fed state in my experience. If you have no other option, perhaps try to drink a whey shake or BCAAs prior to working out. If that is still not an option, it should be fine - however, it is not ideal.

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Posted Thu, 04/25/2019 - 08:26
Jason S

Hi Josh,

Do I need to cycle through each workout for each day (ex: day 1 workout tues, day 2 workout thurs, day 3 on Saturday) or can I just do the day 1 workout all 3 days?

JoshEngland's picture
Posted Thu, 04/25/2019 - 09:11
JoshEngland

Hi Jason,

You can honestly do either or. As it is written, and what I recommend, is cycling through each workout as you've mentioned.

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Posted Tue, 04/16/2019 - 21:31
Paul Berry

I'm curious, I'm a beginner, spoke to a dietician and am following her diet almost to the letter once I start this. If I follow this program entirely, being 6'0 and 180 should I noticeably look better by the time I'm done?

JoshEngland's picture
Posted Wed, 04/17/2019 - 10:20
JoshEngland

Hi Paul,

Absolutely. It'll definitely help when paired with your diet.

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Posted Wed, 04/17/2019 - 10:27
Paul Berry

Thanks, glad to know this can actually work as a lot of people have been saying PF is useless to getting any gains and I wanted to start there and max out first.

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Posted Mon, 04/08/2019 - 09:13
Stephen Smietana

Is this a general all purpose work out that would also help you lose weight while you’re building muscle?

JoshEngland's picture
Posted Mon, 04/08/2019 - 10:22
JoshEngland

Hi Stephen,

Yes, it's a solid beginner workout for someone with those goals.

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Posted Sat, 04/06/2019 - 11:01
Chris Roberts

Josh.
I'm starting to feel nausea between sets and Im feeling like I'm going to puke. What can I do to prevent this? I'm into week 7 of this program and gained around 11 pounds since starting. Please help.

Thanks.

JoshEngland's picture
Posted Mon, 04/08/2019 - 10:35
JoshEngland

Hi Chris,

Unfortunately, I do not have enough information here to determine why you are feeling this way. I would probably suggest working with someone in person to determine your individual workout needs. It could me a number of things, and I don't want to recommend anything that wouldn't be helpful.

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Posted Mon, 04/08/2019 - 11:59
Chris Roberts

Thats ok Josh. I figured it out. Instead of taking a minute between sets, it now take two minutes between sets. It works a lot better for me. Way less nausea... Thanks anyways.

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Posted Wed, 03/27/2019 - 13:07
Shane Brown

How would you incorporate abs into this? I have been told in the past that you can work abs 2x weekly starting out, what would you advise? Is this program decent for a beginner that is needing to build cardio/muscle and lose weight?

JoshEngland's picture
Posted Wed, 03/27/2019 - 16:35
JoshEngland

Hi Shane,

2xs weekly is a good starting point. From there you can add additional days all the way up to working them nearly every day.

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Posted Sat, 03/16/2019 - 07:35
Chris Roberts

Hi Mr England. Your program so far is great! I've been doing the 3 days a week listed above for 4 weeks now. I feel like I should be getting at least another day of workout in for the week, but I dont want to rush it. Can I move on up to the 4 day a week workout, or should I just stay on this workout for the remaining 4 weeks that I have left? I am currently on a surplus, and I'm trying to build muscle.

JoshEngland's picture
Posted Mon, 03/18/2019 - 09:36
JoshEngland

Hi Chris,

That's awesome! I'd recommend sticking with it for the remainder of the program and then move on to the 4 days per.

Hope this helps!

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Posted Mon, 03/18/2019 - 09:40
Chris Roberts

Got cha! Will do.

Thanks a lot.

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Posted Tue, 02/12/2019 - 04:05
ale ab

hi
i start doing this program
full body 3 days per week
but what i should do in the 4 days rest , should i stay home ?
and please i wanna know what to eat

JoshEngland's picture
Posted Tue, 02/12/2019 - 08:52
JoshEngland

Hi Ale Ab,

You can do anything you desire on your rest days. That could be cardio, flexibility & mobility training, or nothing at all - personally I'd do a little something even if it's just going for a walk.

For diet -

Start Here: https://www.muscleandstrength.com/tools/bmr-calculator

Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Thu, 02/07/2019 - 16:15
V

I get to the gym at least 6 days a week. I'm a true beginner, out of shape, stiff, so on. What do you recommend doing in between workout days to increase mobility? Unfortunately, I don't have the resources or time for a yoga class.

JoshEngland's picture
Posted Fri, 02/08/2019 - 10:21
JoshEngland

Hi V,

Check Youtube for some at home yoga and mobility flows. They've got some great stuff there.

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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!