4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)

Josh England
Written By: Josh England
October 18th, 2018
Updated: July 19th, 2019
488.4K Reads
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

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.

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.

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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

Posted on: Wed, 03/06/2024 - 01:27

Would it be a problem to group together all of the exercises that use a bench one after the other just for convenience?

For example the seated dumbbell press followed by the incline dumbbell press followed by the skull crushers.

Or does the order of exercises actually matter?

Asking because sometimes getting a bench at PF is super hard and don’t want to be hopping on and off multiple times.

M&S Team Badge
Posted on: Wed, 03/13/2024 - 08:48

Hey Cesar, traditionally the order matters, but I also understand that a gym can be busy and benches may not be available at all times. So, if you have one and need to knock all the bench exercises out, go for it. Do whatever you can to stay consistent with training. Hope this helps.

Posted on: Thu, 02/22/2024 - 22:58

Just started this program and I like it. I’ve added abs in every A & B day but need something for the 3 days off. I am not a fan of cardio but will do it at least one of the days for a full 30-45 minutes. What would be good for rest days thats physically active? Would you suggest yoga or pilates?

M&S Team Badge
Posted on: Sun, 02/25/2024 - 07:22

We literally just released a new article this week on this very topic, Jessica. It is below.


Of course, Yoga and Pilates are great choices too. Hope this helps!

Posted on: Mon, 12/11/2023 - 09:51

Just to clarify, what schedule should this workout follow?
Option 1 (B could be used instead of A)
Monday - upper A
Tuesday - lower A
Wednesday - off
Thursday -upper A
Friday - lower A

Option 2:
Monday - upper A
Tuesday - lower A
Wednesday - off
Thursday - upper B
Friday - lower B

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:50

Option 2. Hope this helps!

Arthur Dean
Posted on: Mon, 10/09/2023 - 11:35

Great workouts, thank you. I started on the 3 day full body about 2 months ago and recently started this routine. How long should I follow this one? What would you suggest after this one? Also is it bad to do this 6 days a week? Thank you!

M&S Team Badge
Posted on: Sun, 10/22/2023 - 10:59

Hi, Arthus. You can do this for around two months as well. I don't suggest doing this six days a week. The recovery during the off days is important. Once you finish this, you can find another program based on your goals here.


Cynde Larkins
Posted on: Mon, 09/11/2023 - 09:38

What is the estimated length of these workouts? We are trying to go early before work and it feels like these would take an hour or more.

M&S Team Badge
Posted on: Mon, 09/25/2023 - 20:48

If you keep rest to a minute or less, then you're looking at around an hour. If you rest over that, then you may hit the 75-minute mark. Hope this helps!

Abdul Haidara
Posted on: Sat, 08/05/2023 - 17:10

because i’d prefer to replace one with someonthing like a bench press. because the funner the more commitment

M&S Team Badge
Posted on: Mon, 08/21/2023 - 20:47

If it will help you stay consistent, do it. Hope this helps!

Abdul Haidara
Posted on: Sat, 08/05/2023 - 17:08

hi. to make this strength training, since this looks like volume training can i make the reps 6-8 and for like bench 3-4? and can I switch out like 1 excerise for another if I don’t like doing 1 of them?

M&S Team Badge
Posted on: Mon, 08/21/2023 - 20:46

You can change the reps to 6-8 if you like. I don't think you need to go as low as 3-4 for bench. Unless you're powerlifting, it won't serve you very much.

What exercises are you looking to change?

Posted on: Thu, 07/13/2023 - 05:22

For the first days of the program should I go with heavier weights than on the two days after the rest day in the middle?

M&S Team Badge
Posted on: Sun, 07/23/2023 - 09:34

Hi, Dre. You can do that if you like. It would possibly be easier on the joints. As long as you're feeling challenged by the end of all workouts, you're good.

Posted on: Thu, 12/01/2022 - 12:01

What workout program would you recommend after completing the 8 weeks of this one? Thats is able to be done at planet fitness

M&S Team Badge
Posted on: Fri, 12/02/2022 - 21:28

This should help. If there are barbell movements in the workout you pick, simply swap them for dumbbells or machine versions.


Posted on: Wed, 09/28/2022 - 21:11

Can I do stair master after leg day or when would you recommend it? I want to add a little bit of cardio and abs to my workout. Was thinking of doing stair master after leg day and abs after upper body

M&S Team Badge
Posted on: Wed, 09/28/2022 - 21:31

Upper body cardio such as bag work or battle rope would be better, Eddie. The legs have worked hard enough.

Posted on: Wed, 09/28/2022 - 22:21

When would you recommend adding lower body cardio and core workouts. I’m more focused on building muscle at the moment but I do want to lose some belly fat as well. Great workout by the way. On my 4th week and I’m loving it

M&S Team Badge
Posted on: Thu, 09/29/2022 - 06:58

Core workouts you could plug in on whichever days you like, as long as you do the main training first. Lower body cardio you could do after upper body training.

Bryant Naccarato
Posted on: Fri, 06/10/2022 - 02:49

What is the workout schedule? Do you hit Upper A on Monday Anand the lower A on Tuesday? Or take a day off in between workouts

M&S Team Badge
Posted on: Fri, 06/10/2022 - 09:24

Hi, Bryant. The general schedule would be two days on, one off, two on, one or two off. However, if your schedule is crazy and you need to train three or even all four days in a row, that would be ok. If you train for four in a row, take two off.

Bryan G
Posted on: Mon, 05/09/2022 - 13:02

If you have years of experience with the gym, how can you make this more advanced/difficult for people with experience in training?

M&S Team Badge
Posted on: Tue, 05/24/2022 - 21:28

Hey Bryan, pair two up and do supersets, cut rest time in half. On the last working set, do a rest-pause or drop set. There are several ways to make these more challenging. You could actually do the exercises in reverse order. That will be different and interesting.

Posted on: Sat, 04/16/2022 - 00:33

So I'm about to start my 6th week on this program and I'm enjoying it. Planet Fitness only has dumbbells up to 75lbs, so now that I've pretty much reached 75 on dumbbells for my deadlift, stiffleg deadlifts, and Goblet squats, would it be ok to switch to the Smith Machine?

M&S Team Badge
Posted on: Thu, 04/28/2022 - 10:15

That would be a good idea, Sean. Congrats on the strength gains!

Posted on: Mon, 03/21/2022 - 01:14

So, I'm still a novice when it comes to choosing weight for my sets. For example, should I be choosing a weight that I can get through for 4 sets at 12 reps, a weight that I can do at least 8x with the goal being 12, or an average of the two. When do I know it's time to increase the weight?

M&S Team Badge
Posted on: Sat, 03/26/2022 - 18:28

This is subjective, Sean. In my opinion, I would say go with something you can do for 8 and work up to 12. If strength isn't a priority, then use lighter weight so you can do 12 for all sets. When you can do all the reps without reaching failure, it's definitely time to go up.

Chloe Reis
Posted on: Sat, 03/19/2022 - 16:40

I’m having issues with grip strength on my dumbbell lunges. Would split squats on a smith machine be a good alternative while I work up my grip strength, or would you recommend something else?

M&S Team Badge
Posted on: Sat, 03/26/2022 - 18:26

A Smith Machine would work, Chloe. Or, you could use lifting straps to support your grip while using the dumbbells. Hope either of these will help!

Tasha Friar
Posted on: Thu, 11/04/2021 - 21:20

Do you have to do these in order? For example, on upper body, do 1 through 6 in order? Sometimes areas are too crowded or the machines are taken.

M&S Team Badge
Posted on: Fri, 11/05/2021 - 18:55

Hi, Tasha. Great question! Going through the order as written would be best, but at the end of the day, change the order if needed because of the crowded gym. Getting the workout in is the main priority. Don't let a sequence stop you from training!

Mesa e Somer
Posted on: Sun, 03/28/2021 - 15:28

I am 67 years old and becoming a serious competitive pickleball player. i just joined planet fitness so i can build/keep muscle mass and ward off the beginning of osteoporosis, and get my upper body in better shape for playing pickleball. I have some kind of arthritis in my knee that keep me from doing anything squatting or bending. So far, I am going every other day, doing a "heart thumper" (stairs or HIIT recumbent bike) for 5 minutes at a high rate, then do 5-6 machines to work on back, shoulders, arms. I mostly wander around and pick a machine that is available. I only want to spend about a half hour each time. Can you help modify this basic routine and suggest which machines i could alternately work on?

Posted on: Thu, 01/14/2021 - 21:23

I started this plan this week and I like it so far. The gym I’m at didn’t have a glute kickback machine though so I didn’t know an alternative to do for that one. Also I enjoy going to gym and working out and I want to go everyday even if it means I can only do cardio on the rest days. Do you have any recommendations for a good program to go along with this one?

M&S Team Badge
Posted on: Fri, 01/15/2021 - 09:26

Hey Andrew - you can do glute kickbacks on the cable machine as well. If you aren't able to do that, you can do hip thrusts or glute bridges. As far as rest days, you need to have 1-2 actual rest days per week where you aren't going to the gym.

Posted on: Mon, 10/12/2020 - 17:17

Hey Josh, quick question...

Do you go up in weight on each set or do you pick a weight and keep it for each set?

M&S Team Badge
Posted on: Tue, 10/13/2020 - 09:14

Hey Matt - you'll use the same weight for each set.

Posted on: Tue, 10/13/2020 - 10:05

Thank you for the quick response :)

Posted on: Thu, 02/27/2020 - 17:41

My last comment was back in August of 2019 after recovering from heart surgery and getting started back. I done 2 months of cardio light exercises mainly re teaching the muscles. In January I hit the gym hard, dedicated 4 days a week to this program and am about to finish 8 weeks. I wish I could show the gains I've made.

Posted on: Mon, 12/16/2019 - 12:23

What is the rest time between sets? Does it matter?

What days/how often/what kind of cardio should I sprinkle in (HIIT for 15 min, fast walking for 45-60 min, etc)? How about ab work?

My goal is to lose 35ish lbs of fat.
CW: 181
BF%: 27.5%
Muscle Mass: 123.6 lbs

M&S Team Badge
Posted on: Tue, 12/17/2019 - 10:51

Hi Sami,

I don't typically time my rest periods. Rest as long as needed to recover, then perform your next set.

Perform whichever style of cardio you feel you will be able to be most consistent at performing. The type doesn't particularly matter - Depending on your total weekly exercise.

You can add in abdominal work if you feel it is necessary. For most goals, however, it is not.

LaTricia Mayo
Posted on: Sat, 10/05/2019 - 11:28

How are we supposed to split these workouts? Do we do upper and lower A in the same day for 2 consecutive days and upper and lower B in the same day for 2 consecutive days? For instance, on a Monday, do I do upper A and lower A in the same day?

M&S Team Badge
Posted on: Mon, 10/07/2019 - 11:16

Hi Latricia,

Perform them on separate days. An example would be:

Mon - Upper
Tue - Lower
Wed - Rest
Thu - Upper
Fri - Lower
Weekend - Rest

Posted on: Wed, 12/18/2019 - 06:52

Do you man that we take the both plane a and b wich mean 2daysa fore and2days for b
That what do you mean

M&S Team Badge
Posted on: Wed, 12/18/2019 - 14:24

Hi Noor,

Perform 1 workout, not both.

Posted on: Thu, 08/22/2019 - 20:33

Hello josh.

Any advice for create a advance 4 days routine for planet fitness?

M&S Team Badge
Posted on: Fri, 08/23/2019 - 09:50

Hi Ricardo,

Most advanced lifters add training days, not special tactics. On some occasions, they may add supersets, bfr, drop sets, etc to increase volume that way, but for the most part, they simply increase training frequency.

The best way to make this program more difficult is to focus on challenging yourself to increase the weight used.

Hope this helps!

Posted on: Thu, 08/15/2019 - 14:09

Is this a good workout if I am only looking for a lean build?