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
8 weeks
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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

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.

Sign up below today to learn and ensure you get the most out of this workout program.

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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

101 Comments+ Post Comment

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Posted Wed, 01/13/2021 - 15:28

Hey just curious should I do warm up sets for each body part or each exercise?

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Posted Thu, 01/14/2021 - 09:52

Hey Jacob - you can add in a warmup set if you feel it's necessary.

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Posted Tue, 12/29/2020 - 22:24
Dylan Grissom

I like to track calories eaten and burned. Is there an estimate of how many calories this workout burns. I know it’s based on a lot of factors, but didn’t know if there was a rough formula. I’m 26 years old, 6’4” and about 340 pounds.

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Posted Wed, 10/21/2020 - 22:11

The only thing I can’t do here is a push up! How can I work towards this? Do I do knee assisted push-ups instead??

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Posted Thu, 10/22/2020 - 09:25

Hey Ytzayana - You can do knee assisted push ups.

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Posted Wed, 10/21/2020 - 17:58
gabriel gomez

would picking one of the days to use 3x a week work as well? would it be hitting every muscle group?

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Posted Thu, 10/22/2020 - 09:27

Hey gabriel - technically you could. But the combination of all three full-body days targets all muscle groups equally.

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Posted Tue, 06/02/2020 - 14:26

I have about 30 lbs to lose. Do I need to add in cardio to this workout for fat loss?

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Posted Mon, 07/20/2020 - 16:56

Hey Julie

Adding in some low impact cardio like the treadmill or stairmaster would definitely help shed some extra lbs. Here's a workout that's a bit more focused on weight loss if you want to borrow some exercises from there.

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Posted Thu, 02/27/2020 - 09:29

hello, i'm so happy i found this. i just joined pf and this will be super helpful in guiding me through my workouts and so that i don't spend all my time on the treadmill not knowing what to do next. LOL My question: is it recommended to go through all the sets of the first exercise and then proceed to the next all the way to the end? Or go through each exercise and repeat them to the required amount of sets? Thank you!

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Posted Thu, 02/27/2020 - 16:34

Hi Brenda,

Glad you found it helpful! Perform all of the sets of an exercise before moving on to the next exercise. Hope this helps!

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Posted Thu, 02/27/2020 - 19:57
brenda Naylor

YES!! Thank you!! :O)

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Posted Mon, 02/17/2020 - 21:44

Like the article and workouts. Have a question though. With my work schedule, the full body routine is best but sometimes I can only get in two days a week. Can I pull from each workout listed and create my own full body routine or would you have a suggestion?

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Posted Tue, 02/18/2020 - 10:03

Hi Robert,

Absolutely. The programs on this site are simply templates. Feel free to modify them based on your individual needs.

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Posted Fri, 01/31/2020 - 12:43

Thank you for this. I am 33 year old woman and totally new to gym. I’m out of shape severely but not overweight. Planet fitness is the only one local I can afford, and is open 24/7. I know a lot of people are in the same boat I’m in with regards to that. Also, I had hip surgery in 13’ and I still have pain but it won’t kill me. Torn labrum with attempt to repair, but they just cut out the mess. Any advice on starting with this? Again, thank you for doing this piece.

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Posted Thu, 01/23/2020 - 09:49
Dr. Miller

Mr. England,
Well written article and plan(s). I am a former Tactical Athlete and Rugby Union football player, and at age 57 I still get after it (physical fitness) the best age permits. These three full body workouts are just what I needed for my winter months cycle.

I initially plan to do day 1 3xweek for a month, then day 2...day3. However, after first day 1 workout my level of delayed onset muscle soreness (DOMS) dictates I follow the plan as written. The exercise variation throughout the week hit the same muscle groups without over training a particular movement.

My winter months cycle is 12 weeks. I'll post again my progress if permitted. Again, thanks for the good article and plan.

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Posted Thu, 01/23/2020 - 11:44

Hi Dr. Miller,

Thank you for the kind words and feedback! Hope you enjoy the process over the next 12 weeks and I look forward to hearing about your progress!

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Posted Sun, 07/12/2020 - 12:51


At or about at the 6th week of the program the pandemic and 16 weeks of shutdown/stay-at-home orders disrupted my off season progress. Nevertheless, PF has reopened in my area. Lots of K-12 fall sports conditioning happening now so this will be part of my pre-season cycle.

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Posted Tue, 01/21/2020 - 22:11

Hi josh! Just started day 1 week 1 of this challenge since I get a free gym membership. I picked this workout since it made the most sense to me. What I’m struggling with is knowing what size weights to use. I would do 5 reps and if it felt to easy I would up it. Unsure if this is proper or not. I also don’t know when to progress to higher weights. If using this “easy” is a god method or I should be testing it other ways. Im a newbie to weightlifting but very excited to get strong.

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Posted Wed, 01/22/2020 - 08:37

Hi Megan,

A lot of your weight selection and progression will be experimental to begin with unless you're working with a trainer in person.

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.

Utilize the same method during your progressions and always track your workouts to ensure that you are progressing over time.

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Posted Wed, 01/15/2020 - 21:57
Paul Johnson

No questions. Just thank you! I’m on week 3 day two tomorrow. Really excited. Taking it slow. Focusing on form and control. Keep this planet fitness stuff coming! I know it’s not an ideal lifting gym but it really works for my residential sales job where I’m all around the city and need multi gym access. Thanks Josh!

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Posted Thu, 01/16/2020 - 15:37

Congrats Paul! Thank you for trying it out - Keep it up!

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Posted Fri, 01/10/2020 - 22:23

On Day 3, I'm completely wiped out when I get to the close-grip push ups from doing normal push ups right before. Assuming its meant to work the triceps, will a tricep push down (cable machine) be okay to replace it with or do you have a different suggested exercise at a planet fitness gym? Thanks!

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Posted Mon, 01/13/2020 - 10:33

Hi Alex,

Yes, that is fine for the time being. Try to continue to build your stamina until you are able to perform the close grip pushups over time.

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Posted Thu, 01/09/2020 - 21:48
Wayne Davenport

Would there be any benefit to do 10-15 mins of cardio both before and after the workout?

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Posted Fri, 01/10/2020 - 10:15

Hi Wayne,

Sure, you could do that. The benefit would be the warm up and cardio post. Or you could do it all post.

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Posted Wed, 12/25/2019 - 19:08

With my schedule I am only available Fri, Sat, Sun, Mon. and would need to figure out the 3 day split within those days. My concern is that whatever way I arrange it, 2 days would be back to back. Would this be ok? Would you alter it in anyway? Im looking to put on muscle. I’m currently 5’10 165lbs. I have been doing an upper body, lower body, upper body, one week, followed by a lower body, upper body, lower body split within those days. I never know if I am doing the right amount of exercises, reps, weights etc. Also any recommendations about how much too eat would be appreciated. Should I be eating the same amount on non workout days as workout days? Should I be filling up prior to a workout, or after a workout to refuel etc. thank you

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Posted Fri, 12/27/2019 - 10:48

Hi Cliff,

That should be fine. Working out 2 consecutive days. Or you can use the upper/lower PF workout we have.

For eating, check out these resources.

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-...

Pre and post workout nutrition: https://www.muscleandstrength.com/articles/what-to-eat-before-and-after-...

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Posted Wed, 10/16/2019 - 14:46


I rearranged some workouts to suit the layout of my gym so I don't have to walk back and forth during routines and I also made changes to day 1 & 2, making them a super-set (keeping the workouts with their respective days) to save time since I have to go to the gym before work.

I also added a tri pull down to day 1. I removed the leg workouts on day 2 but I think I should add them back.

Are these changes okay?

Thank you so much for this resource it has been a huge help.

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Posted Thu, 10/17/2019 - 09:28

Hi Eddie,

Yes, that is fine. I would recommend adding back in the leg work if possible.

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Posted Thu, 10/17/2019 - 09:31

Adding them back as I type! Thank you for the quick reply!

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Posted Thu, 10/10/2019 - 14:04

Hi, does this routine help with fat loss and toning? I'm a female and I'm looking to just tone my body rather than bulking up.

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Posted Thu, 10/10/2019 - 14:31

Hi Serah,

Yes, it can help with those goals.

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Posted Wed, 10/02/2019 - 17:15
Penny young

I am a very fit woman ready to get into body building located near Amsterdam NY. How do I get help to get this going. I Am serious and I have a great start on my own.

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Posted Fri, 10/04/2019 - 15:01

Hi Penny,

Not sure I understand your question. The program is a template and it is free to use. If you have any questions about the program, I'm more than happy to answer them.

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Posted Sun, 10/13/2019 - 20:09

Hi Josh, I did the 30 minute circuit at a new PF in Cincinnati Ohio last Thursday. I felt good an the trainer took me to other machines on the floor. I walked on the treadmill 20 minutes. Now I'm asking what machines should use to build my upper body & legs. I am 79 yes old and went through several weeks of occupational therapy to get me strong all exercisers were moving legs and arms . John

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Posted Mon, 10/14/2019 - 11:10

Hi John,

In this case, I'd recommend continuing to work with the trainers at Planet Fitness. They'll be able to help you with an appropriate exercise selection given your current conditioning. It would be very difficult for me to recommend exercises for you specifically as I would be doing so blindly not working with you in person.

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Posted Mon, 09/30/2019 - 14:31
Adam G

Should the weights be increased each set?

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Posted Tue, 10/01/2019 - 11:46

Hi Adam,

Not necessarily. Every set should be challenging (finish feeling as though you have 1 rep left in the tank). You should try to increase the weight used throughout the duration of the program whenever able to.

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Posted Wed, 09/04/2019 - 08:27
Maymunah Adewale

How do perform the workout as a circuit or finish one exercise of 4 sets and move on to the next

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Posted Wed, 09/04/2019 - 10:54

Hi Maymunah,

As written, you perform each exercise one at a time for all of the prescribed sets, then move on.

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Posted Thu, 08/15/2019 - 14:05

Is it okay to continue this program for an additional four weeks before moving on to the four day split?

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Posted Fri, 08/16/2019 - 16:37

Hi Noel,

Sure, you could certainly do that.

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Posted Fri, 08/16/2019 - 17:06

Thanks for the response! My primary goal right now is weight loss so this program is great for that when doing cardio in the evening and off days. Definitely plan to start the 4 day at the beginning of November

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Posted Mon, 08/19/2019 - 10:21

Hi Noel,

Awesome! Best of luck!

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Posted Wed, 08/14/2019 - 16:34

I have been doing cardio at PF for about 6 months with some success for weight loss (in addition to diet) so I am convincing myself I am ready for a program like this. But, I did day 1 Monday, and now today (Wednesday) I am still feeling pretty sore, thinking about going for day 2. Is there some basic level of stretching or something I should also know as a beginner?

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Posted Fri, 08/16/2019 - 16:42

Hi Brian,

In terms of stretching, you could do something like this: https://www.muscleandstrength.com/articles/warming-up-for-dummies

But soreness is to be expected when you start out. If it's unbearable, there's nothing wrong with taking a few extra days to recover before doing the next workout listed.

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Posted Mon, 08/05/2019 - 14:04

Can I just do workout day one all the time to see results?

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Posted Mon, 08/05/2019 - 15:16

Hi Bw,

You could, but I wouldn't recommend it. Each workout listed trains different movement patterns that will be necessary for complete muscle development in the long-run. As written, it's fairly balanced. By performing just workout 1 repeatedly, it becomes less balanced.

Hope this helps!

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Posted Mon, 08/05/2019 - 22:01

when i did the dumbell row, i only felt it in my triceps. When i did the chest press machine, i only felt my shoulders hurting. Also, when i did the lat pulldown, i felt it again in my triceps. is that normal?