In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-70 minutes
  • Equipment Required
    Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Planet Fitness is quickly becoming one of the largest commercial gym chains in the US.

It’s not hard to believe either. Their marketing is spot on for the type of members they are trying to recruit for their gyms.

Those members, obviously, being beginners to training who want to avoid being intimidated at other gym chains.

Despite the common backlash the gym takes on, I’m all for it.

Anything that introduces newbies to the Iron Game is solid to me.

That being said, I think it’s important that these new Planet Fitness members have a well-rounded workout routine they can perform given the equipment selection at the gym chain.

So, late last year I did a mini-series that was very popular. You can check out some of those workouts here:

The workouts were so popular that some readers have requested more sample workouts.

So, today we’re going to cover a push/pull split that you can use at Planet Fitness.

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Planet Fitness Push/Pull Workout Overview

Planet Fitness is a gym that is marketed as a “beginner gym” and known throughout the fitness community for its lack of barbells and surplus of “lunk alarms”.

This program is going to be a push/pull split that focuses on movement patterns that are important for beginners to become proficient at. It will also take into account the equipment selection available for use.

This program is simply a template and can be altered to fit your individual needs as you deem necessary. You’re more than welcome to substitute the exercise variations for another variation depending on your levels of strength and/or the availability of the equipment during the time of day you are working out.

Each workout will contain 6 lifts and will focus on compound exercises.

You can utilize this workout as many days per week as you have available by simply alternating the workout you perform on the training days you have available. The recommended training frequency is 3 days per week, however you can perform it anywhere between 2-6 days per week.

In fact, increasing the total number of days you work out every 6-8 weeks would be a good way to progress with this program.

Rest periods will be determined by your own individual ability to recover from each exercise. A good rule of thumb will be between 1.5-2mins in between sets. But, as mentioned, this can vary. Rest for as long as you need to so you can give every set your all.

As the primary form of progression, try to increase the weight used whenever possible while performing the routine.

Planet Fitness Push Workout

Exercise Sets Reps
Leg Press 4 8
Smith Machine Split Squat 3 8 Each
Dumbbell Bench Press 3 10
Machine Incline Press 3 10
Standing Dumbbell Press 3 10
Tricep Pressdown 3 12

Planet Fitness Pull Workout

Exercise Sets Reps
Dumbbell Stiff Leg Deadlift 4 8
Lying Leg Curl 3 10
Assisted Pull Up 3 8
One Arm Dumbbell Row 3 8 Each
Cable Row 3 10
Dumbbell Curl 3 12

This workout is perfect for anyone looking to perform a push/pull split at Planet Fitness.

It can be performed anywhere between 2-6 days per week.

The workout covers the basics and will help a beginner lifter build a solid foundation.

This program can be utilized for as long as you wish, so long as you are seeing results and enjoy performing it.

Once you get proficient at performing 6 days per week with this program for a while, and progress begins to stall, it may be worthwhile to look into alternatives that will allow you to utilize barbells and a larger variety of equipment.

Posted on: Wed, 09/14/2022 - 11:50

Well what about the leg day? This plan only push & pull there's no leg day?

M&S Team Badge
Posted on: Tue, 09/20/2022 - 16:15

Correct, this one is focusing on the upper body only. Here is one that includes legs as well.

Posted on: Wed, 02/19/2020 - 15:25

Am I to preform all 12 exercises on the days I'm doing this program? Or one day do push and another do pull? Thanks!

M&S Team Badge
Posted on: Thu, 02/20/2020 - 09:39

Hi Cheyenne,

One day push, one day pull and alternating during your training days.