Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week6
- Time Per Workout45-70 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The New Year is drawing closer and a lot of folks are going to be heading back to the gym.
And one gym chain that does an outstanding job marketing to the newbie crowd is none other than Planet Fitness.
Seriously, if you watch the NYC ball drop this New Year’s Eve, you’ll notice the crowd in Planet Fitness top hats and its logo plastered almost everywhere else in Time Square.
And I can appreciate that.
While some hardcore gym-goers view Planet Fitness as an atrocity – I see it for what it truly is.
A non-intimidating environment for beginners, an affordable gym for those who don’t have a large budget to work with, and a convenient place to work out being open 24/7.
However, there’s not a whole lot out there on how to get a good workout in with the equipment available at Planet Fitness.
In this series of Planet Fitness workouts, I have aimed to break that trend. If you’re just beginning your fitness journey, I’d recommend on starting with the following workouts and working your way through to this one:
- 3 Day Full Body Planet Fitness Workout
- 4 Day Upper/Lower Planet Fitness Workout
- 5 Day Body Part Split Planet Fitness Workout
The following program will be by far the most advanced of the series, so it’s important that you build your strength and muscular endurance up prior to using it.
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Push/Pull/Legs Planet Fitness Workout
The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. It provides a perfect balance between training volume and training frequency to help you push yourself each workout day – while giving you an adequate amount of time to rest and recover between workouts.
The following PPL split is one that you could perform with the equipment available at Planet Fitness to maximize your ability to make gains if that happens to be your gym of choice.
The main goal of this workout, and given the limited weight range at Planet Fitness, is to build muscle mass. Therefore, the rep ranges for each exercise will stick to the 8-15 range.
The weight selection for each exercise should be about 75-85% of your working max for that rep range. Understanding that many won’t know what their working max for an exercise is, the best rule of thumb is to finish each set feeling as though you have 1-2 more reps still left in the tank.
Rest periods for this workout should be limited to 30-90 seconds between sets and exercises. The sweet spot for most will be 45 seconds in between sets and 90 seconds between exercises.
Since Planet Fitness is known for having machines and dumbbells, this program will focus on utilizing exercises that incorporate those implements as well as bodyweight exercises.
Planet Fitness Push Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 4 | 8-12 |
| 2. Incline Smith Machine Bench Press | 3 | 8-10 |
| 3. Dips | 3 | 10-15 |
| 4. Seated Arnold Press | 4 | 8-12 |
| 5. Lateral Raise | 3 | 10-15 |
| 6. Cable Overhead Tricep Extension | 4 | 12-15 |
Planet Fitness Pull Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Row | 4 | 8-12 |
| 2. Seated Cable Row | 4 | 8-12 |
| 3. Pull Up | 3 | 8-12 |
| 4. Inverted Row | 3 | 8-12 |
| 5. Dumbbell Curl | 4 | 10-15 |
Planet Fitness Legs Workout A
| Exercise | Sets | Reps |
|---|---|---|
| 1. Leg Press | 4 | 8-10 |
| 2. Smith Machine Front Squat | 4 | 8-10 |
| 3. Dumbbell Stiff Leg Deadlift | 4 | 8-12 |
| 4. Lying Leg Curl | 3 | 8-12 |
| 5. Bodyweight Hip Thrust | 3 | 10-15 |
| 6. Standing Calf Raise | 4 | 15 |
Planet Fitness Push Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Standing Dumbbell Press | 4 | 8-12 |
| 2. Seated Lateral Raise | 3 | 10-15 |
| 3. Lateral Raise Machine | 3 | 12-15 |
| 4. Incline Dumbbell Bench Press | 4 | 8-12 |
| 5. Push Ups | 4 | 10-15 |
| 6. Lying Dumbbell Tricep Extensions | 4 | 12-15 |
Planet Fitness Pull Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 4 | 8-12 |
| 2. Cable Face Pull | 4 | 10-15 |
| 3. Smith Machine Row | 4 | 8-10 |
| 4. Straight Arm Lat Pull Down | 4 | 10-15 |
| 5. Cable Curl | 4 | 10-15 |
Planet Fitness Legs Workout B
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Rear Lunge | 4 | 8-12 Each |
| 2. Goblet Squat | 4 | 8-15 |
| 3. Seated Leg Curl | 3 | 10-15 |
| 4. Dumbbell Deadlift | 3 | 8-12 |
| 5. Glute Hyperextension | 3 | 12-15 |
| 6. Leg Press Calf Press | 4 | 15 |
6 Day PPL Planet Fitness Workout Summary
This PPL was written with the equipment you’d find at Planet Fitness in mind.
It is comprised of 6 workout days. Two of which are push focused, another two which are pull focused, and 2 that are leg focused. This gives you an opportunity to perform a lot of volume during the week while optimizing your recovery time.
It is important to start off at your own speed. If you must cut some reps and sets, feel free to do so, and make progressing to the prescribed reps and sets your initial goal.
This program can be used even if you plan on working out less than 6 days per week. Simply rotate the workouts listed on the days you do make it to the gym.
The workout does have some obvious short comings. With the lack of barbell training, you’ll be limited in the total amount of weight you can move on any given weight training session. However, it’s still a sound workout and great starting point if you’re kick-starting your training journey at Planet Fitness.
Feel free to make substitutions and alterations to the program as needed to fit your individual goals and workout needs.
Both cardio and ab workouts can be added to this workout based on your individual goals and as your weekly schedule permits. Low-intensity cardio can be performed nearly every day of the week with no noticeable negative side effects when it comes to training – I would limit HIIT work while performing this workout.
If you have any questions about the workout not answered above, please feel free to leave me a comment and I’ll do my best to answer them.
60 Comments
I want lean bulk what should i do? How much protein should i take in oneday any diet routine
If the goal is lean size gain, then focus on one gram of protein per pound of bodyweight, Muzamil. Hope this helps.
I've started this program back in December. Will be a year soon and now on the 6 day workout. Question, where do I go from here after that's complete?
This should help you, Travis. https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Is full body program better than this program for complete beginners? I am available all the time to go to a gym but full body is generally recommendended for complete beginners
Full-body workouts help you learn the basics of training without individual muscles taking too much of a toll. So for that reason, yes, a full-body routine would be best for the first few weeks at least. After you feel comfortable and understand how the muscles should feel while they are working, you could graduate up to a more advanced option.
Can i combine the workouts and turn it into a 3day workout
You're going to be in the gym for a while, and you need to take multiple complete days off to recover properly, but you can combine them if you want.
Hello:).
is it fine to make it Leg-Push-Pull?
Yes, that would work.
What time of day should I consume each supplement listed if I workout in the evenings?
What's up, Matt?
Protein Powder - early in the day, post-workout, or both if you want 2 a day.
Multi Vitamin - first thing in the AM
Fish Oil - with the multi
Creatine Monohydrate - post-workout
Protein Bars - One with your meal that you have before you train.
Hope this helps!
For someone aiming to lift 3 days a week and run 3, would you recommend doing 3 days of full body per week or doing 3 different split workout days each once per week?
Hey John, great question. I would suggest focusing more on full-body workouts to go along with the running.
BTW, keep an eye out on M&S over the next few weeks. We have a full-body program coming that could be of great service to you.
Just to be clear. To follow this plan I would do one of exercise each day for six days. For example. Monday - Planet Fitness Push Workout A, Tuesday - Planet Fitness Pull Workout A, Wednesday - Planet Fitness Legs Workout A, Thursday - Planet Fitness Push Workout B, Friday - Planet Fitness Pull Workout B, Saturday - Planet Fitness Legs Workout B, and Sunday - Off. Just wanted to make sure.
Confirmed, Israel.
I just wanted to make a comment that this program and the 5 day program before it have been nothing short of amazing for me. With a combination of diet walking and some cardio plus these programs I am in the best shape of my life! Im only about 3-4 weeks out of reaching a goal I had to change (lower) that I never dreamed possible. After I reach I will focus on getting to a maintain level and than slowly add calories for more bulk.
I hope y'all see this, my question is, is it safe to use the smith machine workouts if the smith machine is slanted like at my planet fitness? The videos show a straight up and down smith machine.
Sorry for the delay, Brandon, but we're here! Yes, the slanted version of the Smith Machine is okay to use. Just position yourself so you can work the desired muscle properly.
Benn using this exact programme for several weeks now and am starting to see some real progress and changes in my physique, and Im in my late 50s. Thanks very much.
Since this is a beginner workout, is there an intermediate or advanced version? Thanks
Hey Paul - this workout will work for intermediate and advanced lifters as well.
Hey, just starting with the GYM and I want to know, can this program help me with power and strength. I am playing football (soccer) so wanted to start in gym before my football trainings start + I wanted to add some abs training, can u tell me where should I add it?
When should you move on from the PPL A days to the PPL B days?
Hi Steve,
In this particular program, they're meant to be performed once per day (6 total workout days). However, you can certainly perform one or the other.
Is this program help me in cutting plan..?
Hi Omar,
Sure, this program can be used for fat loss goals.
I want to get big, is this the workout to use while at pf for now?
Hi B,
It can certainly help. Make sure you are eating plenty of calories to grow.
my gym does not have lateral raise machine which exercise i should use as a replacement
Hi Harsh,
Any lateral raise variation will do the trick.
Is 6 not too much?
Hi Ricardo,
Depends on your experience level.
Also depends on how many days per week you have available to train and your ability to recover in between training bouts.
I'm ending the 3 day beginners gym guide for the 8 weeks. Should I continue it or should I move on to a different program? My goals are to lose fat and gain muscle. I'm doing cardio on my off days.
Hi Joel,
Is it the Planet Fitness one? There's a 4 day program for that one that you can transition to. I believe it's linked to the bottom of the 3 day workout page.
Thanks for posting these, Josh. I'm not "advanced" but am finding the six-day program easier for me than the 4-day version. I have some osteoarthritis in an elbow from an injury in middle school, and the four-day upper body workouts put me in a world of pain. Nothing wrong with your program design, but the six-day is easier for me to recover from! Thanks again for posting this. PF is terrible and I'd rather barbell train, but this is my only option until COVID is contained, so why not make the most of it?
Is it okay to workoout arms two days in a row? I usually alternate upper/lower body to allow rest. Ok to do Push A on Monday and Pull A on Tuesday? Thank you.
Hi Kate,
It should be ok, yes. The pull workouts will involve more bicep, while the push workouts will involve more tricep. It should be fine to do.
Hope this helps!
Can I do 3 sets on everything? Will I still get good gains? And also what should I do after 8 weeks ?
Hi James,
Yes, you can. After 8 weeks, I'd recommend adding in more sets.
Can I add abdominal exercises at the end of the practice?
Hi Tuan,
Yes! Absolutely.
Hello Josh,
Would you recommend this routine to obese person? I weight currently 144kg and I am on a diet now, but I need some additional actitivity.
Hi Michal,
I wouldn't recommend an obese person start with this workout. If it's a program you think you'd be interested in, it's certainly doable.
However, it would be in the best interest of a truly obese individual to hire a coach or good personal trainer for some in person monitoring. As a result of obesity, a lot of muscles in the body will be deconditioned. Starting with a program as intense as this one could result in muscle strains, joint sprains, or other injuries.
I'd personally recommend seeking out the help of a professional to kick start your journey to health. Pick their brain the whole time you're utilizing their services - a good personal trainer will be very patient and considerate in answering every single question you may have. And, after you feel confident that you've learned everything you can from them, move on. It'll be well worth the investment.
I think PF actually offers them free. You may have to test their staff in the beginning until you find someone you are comfortable with and who you feel has your best interest in mind.
I'm sure this isn't the answer you were hoping for, but I hope that it helps.
Any training routines after six day workouts? Or should I join a new gym afterwards?..lol
Hi Chris,
After you've finished all of the workouts listed, you can continue to improve by increasing the weight used for each exercise.
If you get to a point where you are limited based on machine selection or weight selection, it may be time to explore alternative locations to provide more variety for your workouts.
can i add 1 ex biceps in PULL a and 1 biceps in PULL B ? 2 ex biceps in 1 week is too few
Hi Cristian,
Yes, that is fine.
Would I keep this same six day workout for the remaining weeks ahead? Weeks 5-8?