3 Day Full Body Planet Fitness Workout (Machines & Dumbbells Only)

Josh England
Written By: Josh England
October 5th, 2018
Updated: July 19th, 2019
1.3M Reads
Planet Fitness Workout: 3 Day Full Body 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

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

Posted on: Sun, 05/05/2024 - 22:18

As I enjoy full body routines, would it be possible to rotate all three on a 2 on / 1 off pattern?

M&S Team Badge
Posted on: Mon, 05/20/2024 - 05:56

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.

Posted on: Sat, 03/23/2024 - 05:22

Love the workout plan. I just wanted some smith machine exercises added. Any suggestions?

M&S Team Badge
Posted on: Wed, 03/27/2024 - 07:52

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!

Mark Carter
Posted on: Tue, 02/06/2024 - 22:19

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.

Alex G
Posted on: Tue, 12/26/2023 - 21:49

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?

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:09

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.

Posted on: Tue, 12/26/2023 - 13:53

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.

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:08

This is a great choice for you Tyler, let us know how it goes!

Posted on: Tue, 12/26/2023 - 02:24

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?


M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:07

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!

Posted on: Tue, 11/21/2023 - 15:54

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?

M&S Team Badge
Posted on: Wed, 11/29/2023 - 20:34

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!

Posted on: Sun, 07/16/2023 - 10:08

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?

M&S Team Badge
Posted on: Sun, 07/23/2023 - 09:53

Yes, Andre. They will put you on the right path for sure.

Posted on: Sun, 05/21/2023 - 20:34

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?

M&S Team Badge
Posted on: Thu, 06/01/2023 - 08:19

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.

Posted on: Tue, 02/14/2023 - 08:42

Are these suited for females.

M&S Team Badge
Posted on: Tue, 02/21/2023 - 20:35


Posted on: Fri, 02/03/2023 - 00:14

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.

M&S Team Badge
Posted on: Mon, 02/20/2023 - 21:10

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.

Posted on: Tue, 01/24/2023 - 14:17

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!

M&S Team Badge
Posted on: Wed, 01/25/2023 - 08:56

Add one to each workout day. The hip thrust would be great on day 1 as the first lower body movement. Those are awesome for glutes, and my guess is that is a priority. So, the sooner the better. Good luck and thanks for reading M&S!

M&S Team Badge
Posted on: Sat, 01/28/2023 - 10:28

I like sumo stance squats and hyperextensions with glute contractions at the top. Lift yourself up a little further than you would to train the lower back. If you want other choices, check out our glute exercise section for others that may serve you better.


Posted on: Fri, 01/27/2023 - 10:25

Awesome! Thanks so much for the advice. Can you suggest other glute exercises for the other 2 days?

Brian Connolly
Posted on: Mon, 12/05/2022 - 10:06

Just stumbled upon this workout. I'm gonna try it. Thank you for posting it.

Posted on: Sun, 11/27/2022 - 16:01

How long can/should we be doing this program for?

M&S Team Badge
Posted on: Sun, 11/27/2022 - 21:29

You can run this anywhere from six to 12 weeks. After that, reevaluate your goals and consider another program focused on those new goals. M&S has plenty of options to help you regardless of what those goals may be.

Posted on: Mon, 09/12/2022 - 16:38

I also have another question, can I replace skullcrushers with rope tricep extension?

M&S Team Badge
Posted on: Mon, 09/19/2022 - 08:27

Sure can.

Posted on: Mon, 09/12/2022 - 16:36

Hi! Is there something I can substitute for a leg press? I use this routine for when I am traveling so most hotel gyms have most of the machines but I find it rare to see a leg press in the hotels im in.

M&S Team Badge
Posted on: Mon, 09/19/2022 - 08:27

Something I found work is to supersets squat jumps with dumbbells in your hands to your side. Occasionally, I will superset them with wall sits to make it even more intense. Try that, and see if it works for you.

Posted on: Wed, 06/15/2022 - 11:17

I’m about to get started with this 3 day full body workout, I did see a four day so I may check that out too. This will probably sound stupid but my question is how do we do each set? Do we do one exercise at a time and get through the individual set or do we go down the line and do each exercise once and then repeat back to the top until we complete the number of sets? My guess is to do each one individually until completion (with 60-90 second breathers/stretch in between) then move onto the next exercise/equipment.
Thanks- Maria

M&S Team Badge
Posted on: Thu, 06/16/2022 - 08:06

Hi, Maria. That is not a stupid question at all. You do each individually with 60-90 seconds rest between each (try to lean more towards 60).

Posted on: Sat, 05/28/2022 - 19:16

I love this workout.

The only part I feel like I struggle on are the close grip push ups. Can I just do smaller sets of the regular push ups? I've been doing them on a bosu ball because it's easier on my wrists.

M&S Team Badge
Posted on: Sat, 05/28/2022 - 21:22

Hi, Drew. The point of the close grip pushups is to focus more on the triceps. Doing regular pushups will shift the focus to the chest and triceps instead. Do this instead.

Place your hands on an elevated object or surface such as a rack or a machine, and do close grip pushups while leaning on whatever you're using. Slowly push up so the triceps are doing the work. If your gym has a Smith machine, that would be perfect because you can adjust the bar to go lower as you progress.

Posted on: Fri, 04/15/2022 - 16:26

I'm almost done with this 8 week workout and I am wondering where to go from there? Can I keep doing it and just add more weight, more reps, less rest time or should I change up any of the exercises listed?

Thank you!

M&S Team Badge
Posted on: Thu, 04/28/2022 - 10:14

Hey John, let us know what your goals are now, and we can find a new program if you like. You could also add weight, cut rest, and swap in a couple of different exercises if you like.

M&S Team Badge
Posted on: Wed, 05/25/2022 - 19:23

My only suggestion is to find a hamstring exercise or two that you can do to balance out the legs. Other than that, pretty good.

Posted on: Thu, 04/28/2022 - 10:23

Hello, thanks for responding.

Basically, I am completely new and I am just looking to build muscle and strength (I am sort of dad-bod right now.) and if I can sneak in some weight loss that'd be ok too. I just want to look and feel better.

I am 48 and around 230lbs right now and 6ft tall. My go to exercise was running, but I am unable to do that right now because of a neck disc causing issues, but I was cleared to lift.

So I've completed the 8 weeks program here and probably will do it for another two weeks before looking for other things to try or maybe I just stay the course with this?

Thanks for the help!

M&S Team Badge
Posted on: Thu, 05/19/2022 - 20:59

Sorry it took so long to get back to you, John. Was locked out of the system for a bit.

Hopefully that next two weeks helped. Did you find another program? If not, let's see what we can come up with for you.

Posted on: Fri, 05/20/2022 - 07:34

I kind of pieced together these exercises. I am not doing them all every gym session, but I am changing a few every two weeks for variety. I am on week 12 of 18 with these. At the end of the 18th week, I'll be looking to mix it up again.

Smith Bench Press
Smith Barbell Shoulder Press
Smith Barbell Bent-over Row
Smith Close-Grip Bench Press
Smith Squat
Smith Barbell Shoulder Press
Triceps Press down
Barbell Curl
Calf Raise
Crunch Top
Crunch Bottom
Russian Twists
Inc. Dumbbell Fly
Wide-grip Lat Pulldown
Dumbbell Lateral Raise
Barbell Shrug
DB Overhead Triceps Ext


Right now, my 3 days look like this:
Reps Sets
Smith Bench 10-12 3
Smith Barbell Bent-over Row 10-12 3
Smith Squat 10-12 3
Smith Barbell Shoulder Press 10-12 3
Tricept Press down 10-12 3
Barbell Curl 10-12 3
Calf Raise 10-12 3
Crunch Failure 3
Crunch Bottom Failure 3
Russian Twists Failure 3


Week 13-14 looks like this

Smith Bench Press 8-10 3
Inc. Dumbbell Fly 10-12 3
Smith Barbell Bent-over Row 8-10 3
Wide-grip Lat Pulldown 10-12 3
Smith Barbell Shoulder Press 8-10 3
Dumbbell Lateral Raise 10-12 3
Barbell Shrug 8-10 3
Reverse Crunch Failure 3
Crunch Failure 3


Any tweaks or advice are welcome!

Thanks Roger!

Posted on: Tue, 01/11/2022 - 20:16

I’ve been working out 3x per week at PF doing chest and tris, back and bis, shoulders and legs. Is there any advantage with this routine over that split? Or should I reorganize these exercises into those groups? Also do 20 mins treadmill before and 10 mins stair climber after, and abs and core each workout. What’s your advice? Thanks.

M&S Team Badge
Posted on: Fri, 01/14/2022 - 19:08

Hi, Tony. This workout could provide a change that could provide new benefits after doing your current routine. This routine targets the entire body multiple times a week without overtraining any certain area. Your plan is certainly a good one as well, especially if your goal is to increase muscle size. As for the cardio, do the 10 before and 20 after. That is the only change I would make.

Posted on: Wed, 12/01/2021 - 23:49

Hello! If my goal is to build muscle, but then focus on endurance and getting toned rather than building mass, is this a good routine to use? I would also plan to incorporate cardio and ab exercises.

I have trouble finding a good workout routine because I have never really done weight training before and don't know where to start and what would work for the goal I am trying to achieve.

Thanks for the help!

M&S Team Badge
Posted on: Fri, 12/03/2021 - 21:15

Hi, Bradley. I believe this routine would help you reach those goals. This program would help a beginner such as yourself. You would adjust the nutrition and cardio you do in order to focus on the toning. My suggestion would be to pick which goal is more important right now, and focus on that alone at first.

Posted on: Wed, 11/17/2021 - 19:39

Hello I'm a beginner and I only have 3 consecutive days to workout can do this plan will I need to make any modifications?

M&S Team Badge
Posted on: Thu, 11/18/2021 - 11:51

Hey Cyrus, if that is only three consecutive days a week, then you may want to consider a split type of program instead. If you definitely want to take this one on, then make sure you recover properly during those days off.

Posted on: Thu, 10/14/2021 - 12:13

I’m beginner again, it’s been a few years since I’ve been in a serious routine. However, I didn’t realize that I was currently doing an intermediate routine. Is it possible to keep doing this routine with light weight and decrease reps, or should I switch to a beginner routine? I actually enjoy the intermediate routine, but I’m technically a beginner. Any suggestions?

M&S Team Badge
Posted on: Fri, 10/15/2021 - 22:21

Hey Tyler, you should be ok going with this program. Keep going and let us know your results.