Planet Fitness has quickly grown into one of the most visited gym chains in all of the United States.
While early social media days bashed the Planet Fitness culture, the younger Gen Z crowd viewed the culture as the ideal setting to accomplish their exercise needs.
The gym chain is in no way limited in the amount of equipment it offers to its patrons.
Sure, while you may not be able to perform the barbell variations of the big 4, you can find suitable alternatives to each lift that will challenge you and help you accomplish your goals.
In this article, we are going to provide an example 3 day full body workout that can be performed at a Planet Fitness gym.
Experiment with the template to find a workout routine that is perfect for you in terms of exercise selection, set counts, and rep ranges. Everyone is different, with different goals, capabilities, and free time allowance.
However, it is our goal to provide a workout routine template anyone can use to build their own workouts and achieve their fitness goals.
3 Day Planet Fitness Workout
In this workout example, we have assumed that someone is looking to workout 3 days per week and wants to optimize their workouts in a way where they get the most-bang-for-their-buck in the exercise selection.
As a result, this workout routine will be comprised of 3 full body workouts. Each workout will be focused on compound lifts one could perform at Planet Fitness.
Of course, this is simply an example and can be modified in whatever ways to fit your individual needs. Whether that means adding in additional isolation exercises to train a target muscle group or swapping out an exercise with a machine variation to match your ability and/or comfort level.
3 Day Planet Fitness Workout Split
You will want to split your workouts so that you have time to recover from each training session. While this recommendation does not have to be followed and your training days can be entirely up to you, it is generally recommended to have 48-72 hours of rest in between your training bouts.
- Monday: Planet Fitness Full Body Workout 1
- Tuesday: Rest
- Wednesday: Planet Fitness Full Body Workout 2
- Thursday: Rest
- Friday: Planet Fitness Full Body Workout 3
- Weekends: Rest
Planet Fitness Full Body Workout 1
| Exercise | Sets | Reps |
| Dumbbell Row | 3 | 10 |
| Machine Assisted Pull Ups | 3 | 10 |
| Dumbbell Bench Press | 3 | 10 |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Leg Press | 3 | 10 |
| Machine Ab Crunch | 3 | 10 |
Planet Fitness Full Body Workout 2
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 10 |
| Smith Machine Front Squat | 3 | 10 |
| Lat Pull Down | 3 | 10 |
| Cable Row | 3 | 10 |
| Leg Curl | 3 | 10 |
| Leg Extension | 3 | 10 |
Planet Fitness Full Body Workout 3
| Exercise | Sets | Reps |
| Dumbbell Incline Bench Press | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Smith Machine Row | 3 | 10 |
| Dumbbell Lunge | 3 | 10 |
| Cable Rope Hammer Curl | 3 | 10 |
| Cable Rope Tricep Extension | 3 | 10 |
Final Thoughts on the 3 Day Planet Fitness Workout Routine
The workout plan above can be performed once each on 3 separate days throughout the week.
With how the template is designed, you will train each muscle group either directly or indirectly nearly every day of the week. Having rest days in between each training session will allow you to recover from your workouts.
While cardio recommendations are not directly mentioned within the workout split above, you may perform cardio as you feel necessary either after your weight training sessions or on some of your rest days. What you choose will depend on your time allowance, personal preference, and personal abilities.
Rest periods in between sets for the exercises listed above will also be highly personal. However, a starting point you can experiment with is 1-2 minutes in between sets. This should allow enough time for your muscles to partially recover from fatigue and perform for the next set.
Training plans can last for however long the individual wants them to. You could perform a variation of the same workout template all of your life if it helps you achieve your goals. Keep the workouts fresh and progressing by increasing the weight you use or attempting more challenging exercise variations. If you have any questions about the example planet fitness 3 day workout or workouts in general, please leave a comment below!
Looking for an ab workout to tag onto the end of your workouts? Check out these 3 Planet Fitness ab and core workouts