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

Build Muscle
8 weeks
45-70 minutes
Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload Workout

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.

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

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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

39 Comments+ Post Comment

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Posted 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?

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Posted 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.

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Posted 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?

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Posted Tue, 10/13/2020 - 09:14

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

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

Thank you for the quick response :)

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Posted 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.

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Posted 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

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Posted 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.

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

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?

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Posted 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

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Posted 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

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Posted Wed, 12/18/2019 - 14:24

Hi Noor,

Perform 1 workout, not both.

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

Hello josh.

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

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Posted 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!

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

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

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Posted Fri, 08/16/2019 - 16:36

Hi Noel,

It'd be great for that goal.

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Posted Tue, 08/27/2019 - 13:23

Which days would you recommend to best fit in cardio?

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Posted Tue, 09/03/2019 - 16:15

Hi Noel,

You can perform cardio as often as you feel it's necessary with any weight training program. Off days, mornings, or immediately post workout all work fine.

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Posted Tue, 08/06/2019 - 09:09

Hi Josh, I did this program for 8 weeks and the results were great. Thank you very much!
I'm looking for another program to do after this one. My goal is muscle building and I only can go to the gym for 4 days. any suggestion would be appreciated!
With love and respect from Iran

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Posted Tue, 08/06/2019 - 11:59

Hi Behrouz,

What equipment do you have access to? This one might be a good one to move on to: https://www.muscleandstrength.com/workouts/phul-workout

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Posted Tue, 08/06/2019 - 13:27

Hello again and Thank you for your respond,
I have access to a full gym with barbells, dumbbells and machines. And by the way I have already done the PHUL program, and it was amazing! Actually my body started it's transformatiom when I sticked to PHUL program.

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Posted Tue, 08/06/2019 - 13:56

I gotcha, might be worth doing it again - it's a really good program. I like going through it a couple of times through the year with the goal of improving my numbers from the last time.

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Posted Mon, 08/05/2019 - 20:05

Would you recommend completing all sets of each exercise before moving to the next or super setting these exercises?

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Posted Tue, 08/06/2019 - 11:54

Hi Courtney,

Yes, that is how I would approach it (completing all of the sets before moving onto the next exercise).

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Posted Tue, 07/30/2019 - 12:17

how much progression should someone expect to see in the 8 weeks of doing this program? For example, say I can use 30LB dumbbells for the dumbbell bench press at the beginning, how much should I have progressed during the 8 weeks so that I'm lifting XXLB dumbells for the final week?

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Posted Thu, 08/01/2019 - 16:12

Hi Matt,

Progression will vary by individual. Aim to increase the weight used whenever able to do so during the program. The rest will take care of itself.

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Posted Mon, 07/22/2019 - 20:55

Is there a reason you choose machine options for some of these when weights are available (machine shoulder press, cable curl to name a couple)? Aren't free weights generally considered better or are they working something different?

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Posted Wed, 07/24/2019 - 16:28

Hi Kevin,

They're just variations. You're more than welcome to tailor the program in whatever way you see fit to meet your individual needs, goals, and preferences.

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Posted Fri, 04/19/2019 - 04:50
Chris Roberts

For Machine Glute Kickbacks, is that 12-15 each side?

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Posted Fri, 04/19/2019 - 10:14

Hi Chris,

Yes, each side.

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Posted Tue, 04/02/2019 - 21:20

What days would you recommend doing these, i.e. where should rest days happen? Still working on the 3 day program, but have my eyes on this next!

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Posted Wed, 04/03/2019 - 10:25

Hi James,

My recommendation would be to split it up Mon, Tue, Thur, Fri, with Wed and the weekends as your rest days.

Hope this helps!

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Posted Fri, 03/01/2019 - 16:33

There’s not a link to Smith Machine Hip Thrust. Can you describe it?

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Posted Mon, 03/04/2019 - 10:59

Hi Larry,

This is a pretty good demonstration: https://www.youtube.com/watch?v=eVEXz7zFzBU

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Posted Tue, 07/09/2019 - 03:38

Is there any alternative to this exercise that can do the job?

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Posted Tue, 07/09/2019 - 15:29

Hi Hay,

Bodyweight or dumbbell variations will suit you well and get the job done.

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Posted Tue, 02/26/2019 - 08:26

I started this workout at the beginning of the year, I couldn't get every workout in each week, and missed 2 weeks due to being sick. With that being said I still saw a good increase in muscle size and strength in the 2 months I done this.

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Posted Tue, 02/26/2019 - 11:23

Hi Jason,

That's awesome! Congrats on the progress!

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Posted Fri, 08/23/2019 - 10:53

Well, i had to stop working out for almost 5 months, my sickness turned me having to have open heart surgery. I completely stopped working out in March, had my surgery in June and have just now started back. I'm going to finish this month out getting my body accustomed to the gym again, and start this work all over. Only restrictions are from my doctor is to keep my reps around 20 or more, so I figured I add an extra set it. Instead of 3 set of 10 to 15 I'll do 4 sets of 20.