The Ultimate Planet Fitness Workout Routine: 3-5 Day Plans for Every Fitness Level
Planet Fitness is known for its welcoming atmosphere and affordable memberships, making it an ideal gym for beginners and seasoned gym-goers alike. Whether you're aiming to build strength, improve cardiovascular fitness, or simply stay active, Planet Fitness offers a range of equipment and classes to meet your needs. To help you get the most out of your membership, here’s a detailed guide to the best workout routines you can follow, structured around a 3-day to 5-day plan. These plans cater to different fitness goals and levels, ensuring you find a routine that works best for you.
3-Day Workout Plan
Day 1: Full-Body Strength Training
Warm-Up: 5-10 minutes of light cardio (e.g., treadmill walking or elliptical)
Leg Press: 3 sets of 12-15 reps
Chest Press: 3 sets of 10-12 reps
Lat Pulldown: 3 sets of 10-12 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Seated Row: 3 sets of 12 reps
Plank: 3 sets of 30-60 seconds
Cool-Down: 5-10 minutes of stretching focusing on the major muscle groups worked
Day 2: Cardio and Core
Warm-Up: 5-10 minutes of dynamic stretching
Cardio: 20-30 minutes on your choice of treadmill, stationary bike, or elliptical (aim for moderate intensity)
Russian Twists: 3 sets of 20 twists (10 per side)
Bicycle Crunches: 3 sets of 15-20 reps per side
Leg Raises: 3 sets of 12-15 reps
Mountain Climbers: 3 sets of 30-60 seconds
Cool-Down: 5-10 minutes of stretching and deep breathing
Day 3: Upper and Lower Body Split
Warm-Up: 5-10 minutes of light cardio
Barbell Squats: 3 sets of 10-12 reps
Dumbbell Bench Press: 3 sets of 12 reps
Leg Curls: 3 sets of 12-15 reps
Cable Rows: 3 sets of 12 reps
Dumbbell Bicep Curls: 3 sets of 12 reps
Tricep Pushdowns: 3 sets of 12 reps
Cool-Down: 5-10 minutes of stretching, focusing on the muscles worked
4-Day Workout Plan
Day 1: Upper Body Strength
Warm-Up: 5-10 minutes of light cardio
Bench Press: 4 sets of 8-10 reps
Dumbbell Flyes: 3 sets of 12 reps
Dumbbell Rows: 4 sets of 10 reps
Seated Shoulder Press: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 15 reps
Tricep Dips: 3 sets of 12 reps
Cool-Down: Stretching and foam rolling
Day 2: Lower Body Strength
Warm-Up: 5-10 minutes of dynamic stretches and light cardio
Leg Press: 4 sets of 12 reps
Romanian Deadlifts: 4 sets of 10-12 reps
Walking Lunges: 3 sets of 15 reps per leg
Leg Extensions: 3 sets of 15 reps
Calf Raises: 3 sets of 20 reps
Cool-Down: Stretching and foam rolling
Day 3: Cardio and Core
Warm-Up: 5-10 minutes of light cardio
High-Intensity Interval Training (HIIT): 20 minutes (alternating 1 minute of high intensity with 1 minute of low intensity)
Hanging Leg Raises: 3 sets of 12 reps
Side Planks: 3 sets of 30 seconds per side
Ab Wheel Rollouts: 3 sets of 10-12 reps
Cool-Down: Stretching and deep breathing
Day 4: Full-Body Conditioning
Warm-Up: 5-10 minutes of light cardio
Kettlebell Swings: 3 sets of 15 reps
Battle Ropes: 3 sets of 30 seconds
Box Jumps: 3 sets of 10-12 reps
TRX Rows: 3 sets of 12 reps
Burpees: 3 sets of 10 reps
Cool-Down: Stretching and foam rolling
5-Day Workout Plan
Day 1: Chest and Triceps
Warm-Up: 5-10 minutes of light cardio
Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Chest Flyes: 3 sets of 12-15 reps
Tricep Pushdowns: 4 sets of 12 reps
Overhead Tricep Extensions: 3 sets of 10-12 reps
Cool-Down: Stretching and foam rolling
Day 2: Back and Biceps
Warm-Up: 5-10 minutes of light cardio
Lat Pulldowns: 4 sets of 10-12 reps
Seated Rows: 3 sets of 12 reps
Face Pulls: 3 sets of 15 reps
Barbell Curls: 4 sets of 12 reps
Hammer Curls: 3 sets of 10-12 reps
Cool-Down: Stretching and foam rolling
Day 3: Legs
Warm-Up: 5-10 minutes of light cardio
Squats: 4 sets of 8-10 reps
Leg Press: 4 sets of 12-15 reps
Lunges: 3 sets of 12 reps per leg
Leg Curls: 3 sets of 12 reps
Standing Calf Raises: 4 sets of 15-20 reps
Cool-Down: Stretching and foam rolling
Day 4: Shoulders and Abs
Warm-Up: 5-10 minutes of light cardio
Dumbbell Shoulder Press: 4 sets of 10-12 reps
Lateral Raises: 3 sets of 15 reps
Front Raises: 3 sets of 12 reps
Reverse Flyes: 3 sets of 15 reps
Hanging Leg Raises: 4 sets of 12 reps
Cable Woodchoppers: 3 sets of 15 reps per side
Cool-Down: Stretching and foam rolling
Day 5: Cardio and Functional Training
Warm-Up: 5-10 minutes of light cardio
Elliptical or Treadmill: 20-30 minutes at moderate intensity
Medicine Ball Slams: 3 sets of 15 reps
TRX Suspension Training: 3 sets of 10-12 reps (choose exercises like TRX Rows, TRX Push-Ups, etc.)
Battle Ropes: 3 sets of 30 seconds
Cool-Down: Stretching and deep breathing
Tips for Success
Consistency is Key: Stick to your plan and adjust based on progress and feedback from your body.
Proper Form: Always prioritize correct form over heavier weights to avoid injuries.
Hydration and Nutrition: Stay hydrated and maintain a balanced diet to fuel your workouts and recovery.
Rest and Recovery: Allow time for your body to recover. Consider incorporating rest days or active recovery sessions.
Whether you're just starting out or looking to refine your routine, these workout plans can help you achieve your fitness goals at Planet Fitness. Adjust the weights, reps, and intensity according to your fitness level and progress, and most importantly, enjoy the journey!
