Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week6
- Time Per Workout45-70 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The New Year is drawing closer and a lot of folks are going to be heading back to the gym.
And one gym chain that does an outstanding job marketing to the newbie crowd is none other than Planet Fitness.
Seriously, if you watch the NYC ball drop this New Year’s Eve, you’ll notice the crowd in Planet Fitness top hats and its logo plastered almost everywhere else in Time Square.
And I can appreciate that.
While some hardcore gym-goers view Planet Fitness as an atrocity – I see it for what it truly is.
A non-intimidating environment for beginners, an affordable gym for those who don’t have a large budget to work with, and a convenient place to work out being open 24/7.
However, there’s not a whole lot out there on how to get a good workout in with the equipment available at Planet Fitness.
In this series of Planet Fitness workouts, I have aimed to break that trend. If you’re just beginning your fitness journey, I’d recommend on starting with the following workouts and working your way through to this one:
- 3 Day Full Body Planet Fitness Workout
- 4 Day Upper/Lower Planet Fitness Workout
- 5 Day Body Part Split Planet Fitness Workout
The following program will be by far the most advanced of the series, so it’s important that you build your strength and muscular endurance up prior to using it.
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Push/Pull/Legs Planet Fitness Workout
The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. It provides a perfect balance between training volume and training frequency to help you push yourself each workout day – while giving you an adequate amount of time to rest and recover between workouts.
The following PPL split is one that you could perform with the equipment available at Planet Fitness to maximize your ability to make gains if that happens to be your gym of choice.
The main goal of this workout, and given the limited weight range at Planet Fitness, is to build muscle mass. Therefore, the rep ranges for each exercise will stick to the 8-15 range.
The weight selection for each exercise should be about 75-85% of your working max for that rep range. Understanding that many won’t know what their working max for an exercise is, the best rule of thumb is to finish each set feeling as though you have 1-2 more reps still left in the tank.
Rest periods for this workout should be limited to 30-90 seconds between sets and exercises. The sweet spot for most will be 45 seconds in between sets and 90 seconds between exercises.
Since Planet Fitness is known for having machines and dumbbells, this program will focus on utilizing exercises that incorporate those implements as well as bodyweight exercises.
Planet Fitness Push Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 4 | 8-12 |
| 2. Incline Smith Machine Bench Press | 3 | 8-10 |
| 3. Dips | 3 | 10-15 |
| 4. Seated Arnold Press | 4 | 8-12 |
| 5. Lateral Raise | 3 | 10-15 |
| 6. Cable Overhead Tricep Extension | 4 | 12-15 |
Planet Fitness Pull Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Row | 4 | 8-12 |
| 2. Seated Cable Row | 4 | 8-12 |
| 3. Pull Up | 3 | 8-12 |
| 4. Inverted Row | 3 | 8-12 |
| 5. Dumbbell Curl | 4 | 10-15 |
Planet Fitness Legs Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Leg Press | 4 | 8-10 |
| 2. Smith Machine Front Squat | 4 | 8-10 |
| 3. Dumbbell Stiff Leg Deadlift | 4 | 8-12 |
| 4. Lying Leg Curl | 3 | 8-12 |
| 5. Bodyweight Hip Thrust | 3 | 10-15 |
| 6. Standing Calf Raise | 4 | 15 |
Planet Fitness Push Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Standing Dumbbell Press | 4 | 8-12 |
| 2. Seated Lateral Raise | 3 | 10-15 |
| 3. Lateral Raise Machine | 3 | 12-15 |
| 4. Incline Dumbbell Bench Press | 4 | 8-12 |
| 5. Push Ups | 4 | 10-15 |
| 6. Lying Dumbbell Tricep Extensions | 4 | 12-15 |
Planet Fitness Pull Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 4 | 8-12 |
| 2. Cable Face Pull | 4 | 10-15 |
| 3. Smith Machine Row | 4 | 8-10 |
| 4. Straight Arm Lat Pull Down | 4 | 10-15 |
| 5. Cable Curl | 4 | 10-15 |
Planet Fitness Legs Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Rear Lunge | 4 | 8-12 Each |
| 2. Goblet Squat | 4 | 8-15 |
| 3. Seated Leg Curl | 3 | 10-15 |
| 4. Dumbbell Deadlift | 3 | 8-12 |
| 5. Glute Hyperextension | 3 | 12-15 |
| 6. Leg Press Calf Press | 4 | 15 |
6 Day PPL Planet Fitness Workout Summary
This PPL was written with the equipment you’d find at Planet Fitness in mind.
It is comprised of 6 workout days. Two of which are push focused, another two which are pull focused, and 2 that are leg focused. This gives you an opportunity to perform a lot of volume during the week while optimizing your recovery time.
It is important to start off at your own speed. If you must cut some reps and sets, feel free to do so, and make progressing to the prescribed reps and sets your initial goal.
This program can be used even if you plan on working out less than 6 days per week. Simply rotate the workouts listed on the days you do make it to the gym.
The workout does have some obvious short comings. With the lack of barbell training, you’ll be limited in the total amount of weight you can move on any given weight training session. However, it’s still a sound workout and great starting point if you’re kick-starting your training journey at Planet Fitness.
Feel free to make substitutions and alterations to the program as needed to fit your individual goals and workout needs.
Both cardio and ab workouts can be added to this workout based on your individual goals and as your weekly schedule permits. Low-intensity cardio can be performed nearly every day of the week with no noticeable negative side effects when it comes to training – I would limit HIIT work while performing this workout.
If you have any questions about the workout not answered above, please feel free to leave me a comment and I’ll do my best to answer them.
78 Comments
hello curious why seated dumbbell lateral raises and then the machine lateral raise?
Hi Sean, I can't answer that for the offer, but here are my thoughts on it.
The seated DB lateral raises require more stability and control. The machine version allows more tension throughout the entire range of motion while keeping you in a fixed path of motion. There are limited exercises for the side delts. Doing both allows you to maximize the benefits of both. I hope this helps!
I've been doing the 4 day machine only workout for the past two weeks (starting from the couch at 5'7" 160 lbs, although previous job had okay cardio). Yet I've been really wanting a more engaging plan that keeps me in the gym even more (have the time, heck it's more a mental need/hunger at this point). I believe I had a decent sense of muscle stamina and when I'm about to fail along with when my body/brain warns me of possible injury.
Could I skip the previous programs in this PF series and jump right into this, or is it really prudent for me to start from a step or two or below because of learning free weight/new exercise techniques and all?
Hi Will, if you feel you can handle it and your recovery is optimal, feel free to make the jump. Let us know if you have questions along the way.
Thanks for a great PF friendly workout program. Just curious, why front squats over regular squats?
I can't answer for the author on this, Natalie, but front squats are more for direct quad work. You can certainly switch this up to traditional squats if you like.
Hope this helps!
Hi Roger, I have worked through all the planet fitness workouts starting with the 3 day workout. I'm about to start this 6 day workout in a week and was just wondering what I should do next when I finished this one. Should I rotate back through from the 3 day to 6 day workout again?
Hi Andrew, I see the issue here. You can either go back to the 3 day and try to find new ways to challenge yourself such as adding drop sets, rest-pauses, etc. (I don't know how PF feels about supersetting), or you can try a different program here on M&S. We have several options for you here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Ah thank you. What would you recommend as far as a bluking workout? I've been on a diet since I've started these workouts and I should hopefully be down to my goal weight by the end of the 8 weeks for the 6 day workout so I want to start getting my muscles bulked up since I'll be able to start eating more.
This is a solid one. Just replace anything you can't do with a similar option that PF has available.
https://www.muscleandstrength.com/workouts/10-week-mass-building-program...
I'm trying to modify this 6 PPL and the 4 day UL into a hybrid combo. I have found a 5 day split works the best With a rest day after PPL and UL but I want to work muscles twice a week which the bro split doesn't really do. Any advice or any chance you will post a variation of this hybrid?
Hi, Dan. That is a tough one. We have a few UL workouts here. Mind sharing a link on the one you're talking about?
After completing this workout for 8-10 weeks, would the opposite program be a good one to follow?
For example:
Day 1 - Upper B 4 Day
Day 2 - Legs B This One
Day 3 - Push B This One
Day 4 - Lower A 4 Day
Day 5 - Pull A This One
And the just cycle between the two every 2-3 months?
Hi Michael, that could work for a while. Go for it, and feel free to share how it works for you along the way. Your insight may help another reader here. We appreciate you reading M&S!
https://www.muscleandstrength.com/workouts/4-day-upper-lower-planet-fitn...
Since it is the membership I currently have trying to combine 6 day planet fitness ppl and the 4 day planet fitness UL into a 5 day hybrid of the two.
Ok. Day 1 - Upper Workout A on 4 Day
Day 2 - Legs Workout A on This one
Day 3 - Push A on This one
Day 4 - Lower B on 4 Day
Day 5 - Pull B on This one
How's that?
Looks good to me, I will give it a shot. Just wasn't sure how to combine them without under working a specific muscle set. Appreciate the help.
Starting this program Monday. I messed up my Achilles and am starting from scratch. Added more calf raises as per my Physiotherapists instructions. I swapped out some exercises as I'm fortunate to have a full gym in my house so I can utilize barbell lifts.
Diet dialed in 2200 cal, 40/40/20 C/P/F.
Will let you know how it goes.
Thanks for posting this up, I appetite it.
I want lean bulk what should i do? How much protein should i take in oneday any diet routine
If the goal is lean size gain, then focus on one gram of protein per pound of bodyweight, Muzamil. Hope this helps.
I've started this program back in December. Will be a year soon and now on the 6 day workout. Question, where do I go from here after that's complete?
This should help you, Travis. https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Is full body program better than this program for complete beginners? I am available all the time to go to a gym but full body is generally recommendended for complete beginners
Full-body workouts help you learn the basics of training without individual muscles taking too much of a toll. So for that reason, yes, a full-body routine would be best for the first few weeks at least. After you feel comfortable and understand how the muscles should feel while they are working, you could graduate up to a more advanced option.
Can i combine the workouts and turn it into a 3day workout
You're going to be in the gym for a while, and you need to take multiple complete days off to recover properly, but you can combine them if you want.
Hello:).
is it fine to make it Leg-Push-Pull?
Yes, that would work.
What time of day should I consume each supplement listed if I workout in the evenings?
What's up, Matt?
Protein Powder - early in the day, post-workout, or both if you want 2 a day.
Multi Vitamin - first thing in the AM
Fish Oil - with the multi
Creatine Monohydrate - post-workout
Protein Bars - One with your meal that you have before you train.
Hope this helps!
For someone aiming to lift 3 days a week and run 3, would you recommend doing 3 days of full body per week or doing 3 different split workout days each once per week?
Hey John, great question. I would suggest focusing more on full-body workouts to go along with the running.
BTW, keep an eye out on M&S over the next few weeks. We have a full-body program coming that could be of great service to you.
Just to be clear. To follow this plan I would do one of exercise each day for six days. For example. Monday - Planet Fitness Push Workout A, Tuesday - Planet Fitness Pull Workout A, Wednesday - Planet Fitness Legs Workout A, Thursday - Planet Fitness Push Workout B, Friday - Planet Fitness Pull Workout B, Saturday - Planet Fitness Legs Workout B, and Sunday - Off. Just wanted to make sure.
Confirmed, Israel.
I just wanted to make a comment that this program and the 5 day program before it have been nothing short of amazing for me. With a combination of diet walking and some cardio plus these programs I am in the best shape of my life! Im only about 3-4 weeks out of reaching a goal I had to change (lower) that I never dreamed possible. After I reach I will focus on getting to a maintain level and than slowly add calories for more bulk.
I hope y'all see this, my question is, is it safe to use the smith machine workouts if the smith machine is slanted like at my planet fitness? The videos show a straight up and down smith machine.
Sorry for the delay, Brandon, but we're here! Yes, the slanted version of the Smith Machine is okay to use. Just position yourself so you can work the desired muscle properly.
Benn using this exact programme for several weeks now and am starting to see some real progress and changes in my physique, and Im in my late 50s. Thanks very much.
Since this is a beginner workout, is there an intermediate or advanced version? Thanks
Hey Paul - this workout will work for intermediate and advanced lifters as well.
Hey, just starting with the GYM and I want to know, can this program help me with power and strength. I am playing football (soccer) so wanted to start in gym before my football trainings start + I wanted to add some abs training, can u tell me where should I add it?
When should you move on from the PPL A days to the PPL B days?
Hi Steve,
In this particular program, they're meant to be performed once per day (6 total workout days). However, you can certainly perform one or the other.
Is this program help me in cutting plan..?
Hi Omar,
Sure, this program can be used for fat loss goals.
I want to get big, is this the workout to use while at pf for now?
Hi B,
It can certainly help. Make sure you are eating plenty of calories to grow.
my gym does not have lateral raise machine which exercise i should use as a replacement
Hi Harsh,
Any lateral raise variation will do the trick.
Is 6 not too much?