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
8 weeks
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.

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.

The Next Workout: 5 Day Body Part Split Planet Fitness Workout

8 Comments+ Post Comment

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Posted Fri, 04/19/2019 - 04:50
Chris Roberts

For Machine Glute Kickbacks, is that 12-15 each side?

JoshEngland's picture
Posted Fri, 04/19/2019 - 10:14

Hi Chris,

Yes, each side.

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Posted Tue, 04/02/2019 - 21:20

What days would you recommend doing these, i.e. where should rest days happen? Still working on the 3 day program, but have my eyes on this next!

JoshEngland's picture
Posted Wed, 04/03/2019 - 10:25

Hi James,

My recommendation would be to split it up Mon, Tue, Thur, Fri, with Wed and the weekends as your rest days.

Hope this helps!

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Posted Fri, 03/01/2019 - 16:33

There’s not a link to Smith Machine Hip Thrust. Can you describe it?

JoshEngland's picture
Posted Mon, 03/04/2019 - 10:59

Hi Larry,

This is a pretty good demonstration: https://www.youtube.com/watch?v=eVEXz7zFzBU

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Posted Tue, 02/26/2019 - 08:26

I started this workout at the beginning of the year, I couldn't get every workout in each week, and missed 2 weeks due to being sick. With that being said I still saw a good increase in muscle size and strength in the 2 months I done this.

JoshEngland's picture
Posted Tue, 02/26/2019 - 11:23

Hi Jason,

That's awesome! Congrats on the progress!