3 Day Full Body Planet Fitness Workout (Machines & Dumbbells Only)

In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 Day full body workout one could do with the equipment at Planet Fitness.

Workout Description

With the New Year right around the corner, there’s a lot of new gym goers hitting the gym for the first time. Let’s not judge them.

And with the popular commercial gym Planet Fitness having dominated marketing towards new gym goers over the past few years, I think it’s time we also helped refute a lot of the narrative that newbies use alongside the opinions available of Planet Fitness.

And despite what many “hardcore” gym goers would like for one to believe, you can – in fact get a good workout at Planet Fitness.

The truth is, if you struggle to find a way to get in a good workout at a reasonably equipped gym, you likely don’t know what you’re doing or you lack imagination…or both.

Let’s be real for a second, folks from all around the world have shown you can achieve great results with much less. (See: athletes in third world countries).

Below are some of those solid routines that will help you achieve your goals if you work out at Planet Fitness.

3 Day Full Body Planet Fitness Workout

For most beginners, a full body split is a great first workout program to use.

It allows you to train each muscle 2-4 times per week depending on how you choose to schedule your workouts for the week.

It can also help to build muscle definition. It also may be able to make more total strength (depending on what your Planet Fitness has) than you would performing a split where smaller muscle groups are trained each given day.

Planet Fitness is known for only having various machines and dumbbells, so the following workout will focus on exercises which utilize those pieces of equipment.

Planet Fitness Full Body Workout Day 1

Exercise	Sets	Reps
Goblet Squat	4	8-12
Lying Leg Curl	3	10-15
Standing Calf Raise	3	15-20
Dumbbell Row	4	8-12
Smith Machine Bench Press	3	10-15
Incline Dumbbell Bench Press	3	8-12
Lateral Raise	3	10-15

Planet Fitness Full Body Workout Day 2

Exercise	Sets	Reps
Dumbbell (or EZ Bar) Deadlift	4	8-12
Leg Press	3	12-15
Assisted Pull Up Machine	3	10-15
Seated Dumbbell Press	4	8-12
Machine Lateral Raise	3	10-15
Dumbbell Curl	3	10-15
Rope Pressdown	3	12-15

Planet Fitness Full Body Workout Day 3

Exercise	Sets	Reps
Leg Press	4	8-12
Walking Lunge	3	12-15
Standing Calf Raise	3	15-20
Smith Machine Row	4	8-12
Seated Cable Row	4	8-12
Push Up	4	8-12
Close-Grip Push Up	4	8-12
Cable Curl	3	8-12

3 Day Full Body Planet Fitness Workout Summary

The above workout routine was written with the equipment available at Planet Fitness in mind.

It’s comprised of 3 different full body workouts. Feel free to do them 3 times per week with at least one rest day in between each workout.

Alternatively, you can cycle through them by performing one of the listed workouts every other day.

This workout program does have some short comings, as you’ll be limited by the amount of weight you can use due to a lack of barbell training. However, it is still a sound beginner workout that will target nearly every muscle group throughout the week.

If you feel the total number of sets and reps is too high for you, to begin with, feel free to start with what you are capable of doing and work your way up to the prescribed set and rep count.

Limit your rest periods to between 60-90 seconds after each set and exercise.

The program is void of advanced exercises. This was to make room to include lifts that target all of the main muscle groups. The core is engaged throughout most compound movements. But, if you have a good build-up, you may want to consider including some additional ab work when you can in this program.

Cardio can be performed in addition to this workout either after your workout, on your rest days, or both depending on your goals.

If you have any questions about the Full Body Planet Fitness workout, please feel free to leave them in the comment section below!