In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
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 GenderMale & Female
- Recommended SuppsProtein Powder
Multi Vitamin
Fish Oil
Creatine Monohydrate
Protein Bars - Workout PDFDownload 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.
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