If you only have 2 days per week to workout and you workout at Planet Fitness, you will want to build your workouts around full body compound movement patterns to get the most out of your training.
Some may feel that it isn’t even worth working out unless you can make it to the gym every day of the week.
This couldn’t be further from the truth.
You can do a lot for yourself and your health by committing to just two weight training sessions per week.
And Planet Fitness is an awesome gym to start out at. It is a welcoming gym experience at an affordable price and will have all of the equipment you need to get started with a 2 day workout routine.
With all that said, let’s get into how you can build a full body workout routine at Planet Fitness.
2 Day Planet Fitness Workout Overview
As mentioned, since we are working with just two training sessions per week, we are going to try to get the most out of our training sessions by focusing on compound exercises.
Planet Fitness is a machine heavy gym. As a result, this workout will blend dumbbell training with the available machine selection.
By committing to 2 days per week, you allow yourself some flexibility in which two days you select for your training. There are a couple of things to consider to help you get the most out of your routine though.
The first is that you want to ensure you have at least one full day in between your training sessions to recover. Working out breaks down your muscles, we need at least a day to recover from a training session. In fact, it’s best to allow 48-72 hours if possible.
The second is that by keeping the days in which you train on the same days of each week can help you maintain consistency in your routine. It is much easier to remember to go to the gym and perform your workout if you know you train every Monday and Thursday as opposed to just going when you feel like it.
However, life happens. And that’s what makes the flexibility of a 2 day minimal training program so effective.
Below we will go into some details as to how you can design your own 2 day full body workout at Planet Fitness. Keep in mind, the information presented is simply a template. It is not written in a way that is specific to any one person. It is important to modify the template in whatever ways necessary to meet your individual needs.
This can be accomplished by altering the workout schedule, exercise selection, reps and set count, and so much more. Whatever you need to do to make it fit your personal abilities and goals, do it.
2 Day Planet Fitness Weekly Workout Routine
- Monday: Full Body Planet Fitness Workout 1
- Tuesday: Rest/other exercise
- Wednesday: Rest/other exercise
- Thursday: Full Body Planet Fitness Workout 2
- Friday: Rest/other exercise
- Saturday: Rest/other exercise
- Sunday: Rest/other exercise
Full Body Planet Fitness Workout 1
| Exercises | Set Range | Rep Range |
| Dumbbell Goblet Squat | 2-4 | 8-12 |
| Dumbbell Romanian Deadlift | 2-4 | 8-12 |
| Smith Machine Row | 2-4 | 8-12 |
| Lat Pull Down | 2-4 | 8-12 |
| Machine Chest Press | 2-3 | 8-12 |
| Dumbbell Curl | 2-3 | 8-12 |
Full Body Planet Fitness Workout 2
| Exercises | Set Range | Rep Range |
| Leg Press | 2-4 | 8-12 |
| Dumbbell Lunge | 2-4 | 8-12 |
| Seated Dumbbell Shoulder Press | 2-4 | 8-12 |
| Cable Row | 2-4 | 8-12 |
| Dumbbell Lateral Raise | 2-3 | 8-12 |
| Machine Dips | 2-3 | 8-12 |
Final Thoughts on 2 Day Planet Fitness Workouts
A 2 day Planet Fitness workout routine can help you accomplish certain health goals in an affordable and maintainable way.
2 day workouts to demand a significant amount of your time and still allow you to make progress towards your goals.
They can be especially helpful for someone who has other training goals in mind such as cardiovascular training (running/biking).
And Planet Fitness provides you with ample equipment to use in your training.
If you have any questions about full body workouts, working out at Planet Fitness, or getting the most out of your 2 day workout routine, please feel free to leave your questions in the comment section below.