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
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-70 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target GenderMale & Female
- Recommended SuppsProtein Powder
Multi Vitamin
Fish Oil
Creatine Monohydrate
Protein Bars - Workout 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.
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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.
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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.
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