Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout45-70 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Planet Fitness dominates when it comes to gathering new members around the New Year.
Their marketing appeals to new gym goers who want to accomplish their fitness related goals without the fear of being judged by gym vets.
And their price point is so affordable that it almost makes up for their lack of barbells.
The common thought of the past has always been that you can’t get a good workout in at Planet Fitness, and if you want to achieve real results you need to look elsewhere.
In this series, I’ve continued to try to prove that thought process wrong. That sort of thinking helps no one, especially those who are looking for a laid back environment to begin their fitness journey.
Planet Fitness has plenty of equipment to help those either just beginning their workout journeys or seeking an affordable gym location to get a good pump session in at.
You just have to make sure you have a good workout program that utilizes the dumbbells and machines they offer appropriately.
Below is a 5 day body part workout that accomplishes just that.
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5 Day Planet Fitness Workout Overview
If you’re new to working out, I recommend performing these Planet Fitness workouts in order and utilizing each one as a form of progression.
Start off with the 3 Day Full Body Planet Fitness Workout.
After you finish that one, move on to the 4 Day Upper/Lower Planet Fitness Workout.
And then move on to the program that is laid out below.
Body part specific splits are often seen as ineffective when compared to full body and upper/lower splits. However, they do have their time and place when it comes to year-long workouts and establishing working out as an every day habit.
Body part specific workouts allow you to hit each individual muscle group with a lot of volume. This is great when it comes to building muscle detail and muscle endurance. It also can allow for better muscle pumps, which for anyone who has ever experienced “the pump” before knows is an addictively amazing feeling.
The body part specific workout below is designed with the equipment available at Planet Fitness in mind. This means it will heavily focus on utilizing dumbbell, machine and bodyweight exercises.
Perform the workout for about 8 weeks. At that point you can begin cycling through the Planet Fitness workouts again (starting with the full body workout) or move on to the 6 Day Push/Pull/Legs Planet Fitness workout (coming soon).
Day 1: Planet Fitness Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Incline Bench Press | 5 | 8-12 |
| Machine Chest Press | 4 | 8-10 |
| A1. Cable Fly | 4 | 10-15 |
| A2. Chest Dip | 4 | 8-12 |
| B1. Machine Chest Fly | 3 | 12-15 |
| B2. Push Up | 3 | Failure |
Day 2: Planet Fitness Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Pull Ups | 5 | 8-12 |
| Dumbbell Row | 4 | 8-12 |
| Smith Machine Row | 4 | 8-12 |
| A1. Seated Cable Row | 3 | 10-15 |
| A2. Close Grip Pull Down | 3 | 10-15 |
| Straight Arm Lat Pull Down | 2 | 20 |
Day 3: Planet Fitness Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 8-12 |
| Goblet Squat | 3 | 8-12 |
| Dumbbell Hip Thrust | 4 | 8-12 |
| A1. Lying Leg Curl | 3 | 10-15 |
| A2. Dumbbell Rear Lunge | 3 | 10-15 Each |
| Standing Calf Raise | 4 | 20-25 |
| Glute Focused Hyperextension | 3 | 10-15 |
Day 4: Planet Fitness Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Press | 4 | 8-12 |
| Dumbbell Lateral Raise | 4 | 8-12 |
| Cable Face Pull | 3 | 10-15 |
| Machine Lateral Raise | 3 | 10-15 |
| Machine Reverse Fly | 3 | 10-15 |
| Smith Machine Shrug | 4 | 8-12 |
Day 5: Planet Fitness Arm Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Curl | 3 | 10-12 |
| Lying Dumbbell Tricep Extension | 3 | 10-12 |
| Cable Hammer Curl | 3 | 10-12 |
| Tricep Dip | 3 | 10-12 |
| Machine Preacher Curl | 3 | 10-12 |
| Standing Cable Overhead Extension | 3 | 10-12 |
5 Day Planet Fitness Workout Summary
When it comes to building pure strength and being able to easily achieve progressive overload, barbell training is pretty superior to other methods.
However, that doesn’t mean it’s the only way.
And if you enjoy the convenience or environment and Planet Fitness, you shouldn’t let anyone tell you that you can’t get in a good workout there.
While performing the above workout, limit your rest periods to just 45 seconds in between sets and 60-90 seconds in between exercises. If a piece of equipment you need is taken during your workout, move on to the next exercise and come back. If it’s still unavailable at the end of your workout, simply substitute in a different exercise that targets the same muscle group.
Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. The same can be said for cardio training.
If you have any questions about the 5 Day Body Part Planet Fitness Workout Split, please feel free to leave us a comment down below.
The Next Workout: 6 Day Push/Pull/Legs Planet Fitness Workout
49 Comments
My PF doesn't have a machine lateral raise and the shoulder workout already has DB Lat raises. Any suggestions for an alternative?
What's good, Sean? A couple alternatives here.
1. Cable Lateral Raise - you can do these one side at a time or with both at the same time if PF has a long enough handle.
2. Use bands. The tension will feel different, and it will be easier on the joints.
Thanks Roger. I actually ended up choosing the cable lat raises and really likes how that felt.
Thanks for getting back to me.
Josh, thank you for these exercise plans. Can you say what is the reason for some exercises being marked A1, A2, B1, B2 etc? We're supposed to alternate? One exercise from A and one from B? Or we're supposed to do them all?
Hey, Jeff. I can take this one.
When you see A1 and A2, those are supersets. You're supposed to perform those movements back-to-back without rest in between. Using the seated row and lat pulldown for an example.
Seated Row - do the reps. Go immediately to the pulldowns without rest, and do those reps. When you finish the pulldowns, take your rest period.
Same with B1 and B2. Those are a part of another superset.
Do we choose either A1 or A2 or do we do them both? For example chest day has A1 A2 exercises
Hi, Miguel. You do both. These are supersets. So, you perform A1, and switch to A2 as soon as you finish with no rest in between. You take the rest break after you finish A2.
Thanks for the routine! My triceps are naturally big and I would like for my biceps to get some more growth to look better in comparison. Is there any issue with adding the bicep portion of the arm workout to the back day so they are hit twice a week?
Hey Rusty, go for it. Just make sure you focus on making each rep count instead of using more weight. Let us know how it works for you.
Can the tbar row be used instead of bent over row as have a bad lower back?
Cheers, Alan.
Hey Alan - yes you can do the t-bar row instead of the bent over row.
Has there been a mass building workout created for Planet Fitness?
Hey Chris - we have several Planet Fitness workouts:
https://www.muscleandstrength.com/workouts/3-day-full-body-planet-fitnes...
https://www.muscleandstrength.com/workouts/4-day-upper-lower-planet-fitn...
https://www.muscleandstrength.com/workouts/6-day-push-pull-legs-planet-f...
what about wieghts ??
is that workout good with carbcycling ?
Hey wagdy - you should choose a weight that you can move safely and with proper form for the given number of reps. For more info about carb cycling, choosing a workout routine that pairs well with carb cycling, and more, check this one out: https://www.muscleandstrength.com/articles/build-muscle-burn-fat
Can you suggest a good supplement plan and meal plan To go with this workout? Like a link or something please thank you!
I thought you were supposed to train to separate muscle groups around 2 times a week ? Not just isolate one muscle group per day. I’m just asking because I’m a beginner, all the research I’ve done is saying to focus on 2 muscle groups a day. Which is the best way ?
Hey Dylan
Your muscles will get plenty of indirect work on the days that aren't "their day". A split like this is typically easier for beginners to work through and develop a good mind-muscle connection to each muscle group.
I don’t have chest machine press at my gym what can i exchange it with?
This program help me in my cutting plan or not...?
Hi Omar,
Sure, this program can be used for fat loss goals.
I am new to working out and my question is based on this routine (if i follow it in the exact order it is currently aligned),. where would the rest days be? ie. best for recovery might be a silly question but since I have just started working out I am unsure of where they should be.
Hi Cory,
I'd recommend the full body workout routine if you are a true beginner: https://www.muscleandstrength.com/workouts/3-day-full-body-planet-fitnes...
Not only am a beginner but just turned 40 so is there any reason I am unable to do any of these workouts and not get great results as long as my diet is also being tweaked for muscle gain / weight loss?
Hi Cory,
You can use this program, sure. The programs were simply written as a way to progress while training at planet fitness and start with the 3 day routine.
I'm currently on the 4 day upper lower workout for planet fitness and I got a few weeks to go. I see that this next workout increases to 5 days and I don't have the time to add an extra day. How can I make hitting the gym work for me while still being able to advance to the next step, at planet fitness?
Hi Latricia,
You can continue to use the 4 day program. The only progression needed is adding more weight to the exercises whenever possible. You'll still see results and don't need to perform an entirely new routine.
Hey Josh. I've found this 5-day workout to be more effective than the 6-day workout.
Hi Christopher,
Everyone is different. Got to find what works for you. Thanks for sharing! Glad you found it helpful.
should I use heavy or light loads?
And should i rest more than 90" when i perform supersets ?
Hi Hector,
Use challenging loads for the prescribed rep range.
90 seconds should do the trick, but everyone is different. Rest as needed.
Thx for the answer .
I am just curious why don't we have leg days after chest , to let secondary muscles recover
Hi Hector,
It's simply a template. You can reorganize your training days in whatever way you see fit to maximize your own individual ability to recover.
Can you please explain the A1 and B1 parts of the workout? Are those optional or rotating per week? Thanks
Hi Brandon,
Letters represent exercises that are part of a superset.
Can I Add A Cardio Program To This One Like *InsanityMax30*,And Is There Any Alternative For The *Machine Lateral Raise* Of The Shoulders Workout??
Hi Walley,
Sure, depending on your ability to recover. And any lateral raise variation should do the trick.
There isnt a reverse fly machine here at my gym. Is there a replacement I can perform for the reverse fly machine?
Hi Chris,
Do you have dumbbells or cables?
Rear delt flys with either will suffice.
Day 2. Straight Arm lat pull down. Two sets of 20?
Yep!
When should I take rest days during this workout?
Hi Kevin,
Yes, on any two days of the week that best fit your schedule.
Hi. May I do two training days in one session occasionally. I figured that for example days 3 and 4 exercise different muscles so it shouldn't hurt. Am I wrong?
Hi Zdeněk,
You could, for sure. But I'd have 3 and 4 day splits with more appropriate training volume in your mind for weeks you know you're going to be short on training days instead.
I’m a pretty frequent lifter going home for the summer from college, and I’m concerned about where to workout. A new planet fitness opened up and it’s now definitely the nicest gym in my town, but I know it’s limited. Can I put definition and some mass on over summer with this program effectively?
Hi Brenden,
There's a lot of stigma about going to planet fitness. Personally, I've had some solid workouts there and know plenty of IFBB pros who have trained there while traveling bc it's cheap and accessible nationwide. For the summer, I think you'll be fine training there.
I see that some of the workouts of A1, A2, B1, B2 before them. What does that mean?
Thanks
Hi Josh,
The letters represent a superset. Perform both exercises prior to taking your rest period. Both exercises equate to one set.
Hope this helps!