Just because you enjoy the bro split style of training doesn’t mean you have to fear setting off the Lunk Alarm at Planet Fitness.
In fact, unless you have beef with a front desk worker or have horrible gym etiquette, setting that thing off is incredibly hard to do.
So, if you want to enjoy the pump-inducing benefits of the bro split while working out at Planet Fitness, by all means do so.
In this article, we’re going to provide a 5 day bro split workout that can be performed using the equipment available at Planet Fitness.
Planet Fitness Bro Split Workout Overview
For those who are unfamiliar with what a bro split workout is, it is a workout in which you split up your training sessions into body part focused workouts.
As a result, you will have a chest day, back day, leg day, shoulder day, and arm day.
Everyone has their own favorite day and its usually with whichever muscle group they are best at connecting with as this will allow them to utilize the workout to leave the gym with an incredible feeling pump.
The pump is the feeling you get when blood rushes to assist in repairing the muscle you are breaking down during that days workout. This helps with the muscle recovery process. As a result, the muscle temporarily swells. This swelling both looks and feels awesome.
So, this workout will take into account that you have 5 days per week to make it to the gym, your gym of choice is Planet Fitness, and that you are most interested in splitting up your workouts by body part.
The days in which you train and what you train each day can be entirely up to you. The workout in this article is intended to be a template after all. It needs to be modified to best meet your individual needs, capabilities, goals, and more. This can be accomplished by altering the schedule, exercise selection, reps/sets, and more.
5 Day Planet Fitness Bro Split Workout Weekly Routine
- Monday: Planet Fitness Chest Workout
- Tuesday: Planet Fitness Back Workout
- Wednesday: Planet Fitness Shoulder Workout
- Thursday: Planet Fitness Leg Workout
- Friday: Planet Fitness Arm Workout
- Weekends: Off/Active Recovery
Workout 1: Planet Fitness Chest Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Incline Bench Press | 3-4 | 8-12 |
| Smith Machine Bench Press | 3-4 | 8-12 |
| Slight Decline Dumbbell Bench Press* | 3-4 | 8-12 |
| Machine Chest Press | 2-3 | 12-15 |
| Machine Chest Fly | 2-3 | 12-15 |
*Use a plate from the Leg Machine or Smith Machine section to place under the front part of the bench to mimic a slight decline.
Workout 2: Planet Fitness Back Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Row | 3-4 | 8-12 |
| Smith Machine Row | 3-4 | 8-12 |
| Lat Pull Down | 3-4 | 8-12 |
| Cable Row | 2-3 | 12-15 |
| Straight Arm Lat Pull Down | 2-3 | 12-15 |
Workout 3: Planet Fitness Shoulder Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Shoulder Press | 3-4 | 8-12 |
| Machine Shoulder Press | 3-4 | 8-12 |
| Dumbbell Lateral Raise | 2-3 | 10-15 |
| Dumbbell Front Raise | 2-3 | 10-15 |
| Cable Rope Face Pulls | 2-3 | 12-15 |
Workout 4: Planet Fitness Leg Workout
| Exercises | Set Ranges | Rep Ranges |
| Leg Press | 3-4 | 8-12 |
| Smith Machine Front Squat | 3-4 | 8-12 |
| Dumbbell Romanian Deadlift | 3-4 | 8-12 |
| Leg Extension | 2-3 | 10-15 |
| Leg Curl | 2-3 | 10-15 |
Workout 5: Planet Fitness Arm Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Curl | 3-4 | 8-12 |
| EZ Bar Tricep Overhead Extension | 3-4 | 8-12 |
| Machine Preacher Curl | 2-3 | 10-15 |
| Cable Rope Tricep Extension | 2-3 | 10-15 |
| Dips | 3 | Max* |
* Perform Dips until you reach mechanical failure. This means that you are no longer able to maintain perfect form. This should happen around the time you have 1-2 more reps in you where you would normally begin to grind out the remaining reps.
Final Thoughts on Bro Splits at Planet Fitness
Planet Fitness can be a great gym for many people. While it sometimes gets a reputation as a beginner gym, working out there can help you accomplish your goals in an unintimidating environment.
Their overall machine and equipment selection allows you to perform a variety of workout routines and get in great training sessions week to week.
This particular article shows how you can utilize their gym equipment to build a bro split.
For those interested in performing a bro split at Planet Fitness, you can stick with a bro split for as long as you would like. I know plenty of people who utilize bro splits and have for many years while making progress towards their goals.
It is a fun training style that allows you to really focus on the body part you are working that day.
However, if you are someone who does not have 5 days per week to make it to the gym, a bro split may not be appropriate for you as its workout structure lacks flexibility.
Or, if your goals are not aesthetic-related, perhaps a different 5 day workout style may be more beneficial to you.
If you have any questions about bro split workouts, working out at Planet Fitness, or how to get the most out of your 5 day workout routine, please feel free to start a conversation in the chat below.