While you may not find barbells at Planet Fitness, you can find a lot of cool and unique machines.
These machines can be helpful in isolating target muscle groups so that you can really work the muscle you are trying to work.
While there are many benefits to free weights, it is understandable that some people will want a workout they can perform using nothing but the machines at Planet Fitness.
And that is why we are writing this article.
Below is a workout template I would write for myself if I wanted to perform a machine only workout at Planet Fitness.
Keep in mind as you read further that this workout is simply a template and needs to be modified in ways that make it fit your individual needs and abilities. This can be through modifying the exercise selection, reps/sets, training frequency, and what days you decide to workout on during the week.
Machine Only Workout at Planet Fitness Overview
The following workout template is a 3 day workout routine meaning you will need to find 3 days per week to make it to the gym to perform resistance training. When considering what days of the week to work out on, it is important to keep in mind that you should do your best to have a rest day from resistance training in between each weight-based workout.
The workout template will also follow a full body workout style. So each training session, you will perform exercises that target each muscle group of the entire body. Full body workouts following a 3 day training session frequency is a great way to build muscle and confidence in the gym.
As written, the exercises should be performed in a straight set fashion. This means you should perform all of the sets of an exercise before moving to the next exercise in the workout. If on a time crunch, it is possible to superset some of the exercises if you wish.
If you decide to use any machine at the gym, it is important to read the machine instructions and warnings on the equipment prior to use.
Rest in between each set will be individualized as well, but 60-90 seconds is a good goal to aim for.
The way we have split the workouts, Monday, Tuesday, and Friday would be the days of the week that are for weight training. You do not have to follow that schedule; however it is beneficial to maintain the consistent schedule week to week to help you get in the habit of making it to the gym to work out.
Machine Only Planet Fitness Workout Weekly Routine
- Monday: Full Body Machine Only Workout 1
- Tuesday: Rest/Other activities
- Wednesday: Full Body Machine Only Workout 2
- Thursday: Rest/Other activities
- Friday: Full Body Machine Only Workout 3
- Weekends: Rest/Other activities
Full Body Machine Only Workout 1
| Exercises | Set Range | Rep Range |
| Machine Leg Press | 3 | 8-12 |
| Machine Shoulder Press | 3 | 8-12 |
| Machine Chest Fly | 3 | 8-12 |
| Machine Row | 3 | 8-12 |
| Machine Curl | 2-3 | 8-12 |
| Machine Crunch | 2-3 | 8-12 |
Full Body Machine Only Workout 2
| Exercises | Set Range | Rep Range |
| Machine Chest Press | 3 | 8-12 |
| Machine Lateral Raise | 2-3 | 8-12 |
| Machine Lat Pull Down | 3 | 8-12 |
| Machine Leg Extension | 3 | 8-12 |
| Machine Leg Curl | 3 | 8-12 |
| Machine Glute Kickback | 2-3 | 8-12 |
Full Body Machine Only Workout 3
| Exercises | Set Range | Rep Range |
| Machine Incline Press | 3 | 8-12 |
| Machine Tricep Extension | 2-3 | 8-12 |
| Machine Row | 3 | 8-12 |
| Machine Abductor Exercise | 2-3 | 8-12 |
| Machine Adductor Exercise | 2-3 | 8-12 |
| Machine Low Back Extension | 2-3 | 8-12 |
Final Thoughts on Machine Only Workouts at Planet Fitness
I am a personal believer that you can have a great workout at any gym using any piece of equipment.
That includes performing machine only workouts at Planet Fitness.
This workout could also be a beneficial break from your traditional 3 day workout at Planet Fitness.
At the end of the day, making progress towards your health and fitness goals is a consistency game. You have to find a training style and workout routine that will enable you to make it to the gym consistently. And the only real way to accomplish this is by finding workouts you find fun and engaging.
Using machines can be one way of accomplishing this. By performing an exercise in a fixed range of motion allows you to fully concentrate on the muscle you are working which can lead to a pump in that muscle, which can lead to a fun gym experience.
If you have any questions about how to make the most out of your 3 day workout routine, working out at Planet Fitness, or full body training, please feel free to leave a comment in the comments section below.