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.

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

73 Comments+ Post Comment

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

Hey,

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
JoshEngland

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
Eddie

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

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

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
JoshEngland

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
JoshEngland

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
John

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
JoshEngland

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
JoshEngland

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
JoshEngland

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
noel

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
JoshEngland

Hi Noel,

Sure, you could certainly do that.

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

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
JoshEngland

Hi Noel,

Awesome! Best of luck!

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

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
JoshEngland

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
Bw

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

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

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
b

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?

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Posted Tue, 08/06/2019 - 11:52
JoshEngland

Hi b,

No, it sounds like you're not feeling the exercises in the right target muscle groups. Do you workout at PF? If you do, I'd recommend taking advantage of their free training and letting them know where you are feeling each exercise. They may be able to provide correctional cues since they'll be working with you in person and see where any faulty movements may be occuring.

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Posted Wed, 08/07/2019 - 01:52
Bw

Last question. For the upper back can i do the dumbell row each day imstead of the smith row and machine?

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Posted Wed, 08/07/2019 - 10:54
JoshEngland

Hi Bw,

Yes, that is fine.

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Posted Mon, 07/08/2019 - 23:26
Kass

I just wanted to say thank you so much for posting this and giving those of us with limited/time budget options a solid way to start building muscle and feeling more confident in the gym. you are awesome.

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Posted Tue, 07/09/2019 - 15:30
JoshEngland

Thanks Kass! Appreciate those kind words and I'm happy I could help!

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

How should we progress?

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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

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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?

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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?

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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?

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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?

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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.

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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?

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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.

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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

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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-...