Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni BSBM
FACT CHECKED
Welcome to the best guide for crafting the best workout routine at Planet Fitness! Whether you're a seasoned gym-goer or a fitness beginner, Planet Fitness offers a unique atmosphere for everyone.
This article will provide three comprehensive workout plans, ranging from a three-day routine for beginners to a more intense five-day plan for advanced fitness enthusiasts. We'll also cover essential information about Planet Fitness, address workout limitations, and include tips gathered from fitness communities and experts. Let's get right into it:
The Three Day Planet Fitness Workout Routine
Day 1: Full Body Workout
Cardio Warm-Up (10 minutes):
-
Brisk walk or light jog on the treadmill.
Strength Training Circuit (Repeat 3 Times):
- Leg Press Machine: 4 sets of 15 reps
- Lat Pulldown Machine: 4 sets of 15 reps
- Chest Press Machine: 4 sets of 15 reps
- Seated Row Machine: 4 sets of 15 reps
- Dumbbell Lunges: 4 sets of 12 reps for each leg
Cardio Cool Down (10 minutes):
- Low-intensity cardio, like walking on the treadmill.
Day 2: Cardio and Core
Cardiovascular Exercise (20-30 minutes):
-
Moderate intensity on your preferred cardio equipment.
- Plank: 1 minute
- Russian Twists: 4 sets of 20 reps
- Leg Raises: 4 sets of 15 reps
- Laying Bicycle Crunches: 4 sets of 20 reps per each side
Day 3: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
- A brisk walk or light jog on the elliptical.
Strength and Cardio Circuit (Repeat 3 Times):
- Squats: 3 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 3 sets of 8 reps
- Chest Fly Machine: 3 sets of 12 reps
- Stationary Lunges: 3 sets of 12 reps per leg
Cardio Cool Down (10 minutes):
- Low-intensity cardio, like pedaling on a stationary bike.
The Four Day Planet Fitness Workout Routine
Day 1: Upper Body Strength
Cardio Warm-Up (10 minutes):
- Brisk row on a rower
Upper Body Strength Training Circuit (Repeat 4 Times):
- Chest Fly Machine: 4 sets of 10 reps
- Shoulders Press Machine: 4 sets of 10 reps
- Tricep Dip Machine: 4 sets of 12 reps
- Biceps Curl Machine: 4 sets of 12 reps
- Dumbbell bench press: 4 sets of 12 reps
Cardio Cool Down (10 minutes):
- Light walk on the treadmill
Day 2: Cardio and Legs
Cardio Circuit (Repeat 4 Times):
- Jumping Jacks: 3 sets of 1-minute
- Box Jumps/Step Ups (use a sturdy platform): 3 sets of 15 reps
- Jump Rope: 3 sets of 2 minutes
- Burpees: 3 sets of 15 reps
Leg Day Circuit (Repeat 4 Times):
- Leg Extension Machine: 4 sets of 12 reps
- Leg Curl Machine: 4 sets of 12 reps
- Calf Raises: 4 sets of 15 reps
- Stationary Lunges: 4 sets of 10 reps per leg
Day 3: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
- Brisk walk or row
Full Body Circuit (Repeat 4 Times):
- Squats: 4 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 4 sets of 8 reps
- Chest Press Machine: 4 sets of 12 reps
- Seated Leg Press: 4 sets of 12 reps
Cardio Cool Down (10 minutes):
- Light bike
Day 4: Cardio and Core
Cardiovascular Exercise (20-30 minutes)
- Elliptical, treadmill, or stationary bike
Core Circuit (Repeat 4 Times):
- Plank: 1 minute
- Russian Twists: 4 sets of 20 reps
- Leg Raises: 4 sets of 15 reps
- Bicycle Crunches: 4 sets of 20 reps per side
The Five Day Planet Fitness Workout Routine
Day 1: Cardio Kickstart
Cardiovascular Exercise (30 minutes):
- Run/Jog at a slight incline on the treadmill.
High-Intensity Interval Training (HIIT): Alternating 30 seconds of high-intensity effort and 30 seconds of rest for 12-15 minutes.
- Treadmill Jogging or Running
- Jump Rope
- Box Jumps (using a sturdy platform)
- Mountain Climbers
- Rowing Machine
- High Knees Running in Place
- Burpees
- Stationary Bike Sprints
- Jumping Lunges
- Elliptical Machine
- Speed Skaters
- Stair Climber or Step Machine
Core Circuit (Repeat 4 Times):
- Mountain Climbers: 4 sets of 20 reps
- Plank with Shoulder Taps: 4 sets of 15 reps per side
- Side Plank: 4 sets of 30 seconds each side
Day 2: Push Day
Cardio Warm-Up (10 minutes):
- Walk on the treadmill at an incline.
Push Day Circuit (Repeat 4 Times):
- Chest Press Machine: 4 sets of 10 reps
- Overhead Tricep Extension: 4 sets of 12 reps
- Push-Ups: 4 sets to failure
- Seated Leg Press: 4 sets of 12 reps
Day 3: Cardio and Back
Cardio Circuit (20-30 Minutes):
- Jumping Jacks (2 minutes)
- High Knees (2 minutes)
- Burpees (2 minutes)
- Mountain Climbers (2 minutes)
- Box Jumps (2 minutes)
- Jump Rope (2 minutes)
- Butt Kicks (2 minutes)
- Sprint in Place (2 minutes)
- Lateral Shuffle (2 minutes)
- Jumping Lunges (2 minutes)
- Plank Jacks (2 minutes)
- Rest or Active Recovery (2 minutes)
Back Day Circuit (Repeat 4 Times):
- Lat Pulldown Machine: 4 sets of 12 reps
- Bent Over Rows: 4 sets of 10 reps
- Face Pulls: 4 sets of 15 reps
- Reverse Flyes: 4 sets of 12 reps
Day 4: Cardio and Legs
Cardio Kickboxing Circuit (Repeat 4 Times):
- Jab-Cross Combos: 2 minutes
- Front Kicks: 1 minute
- Jumping Jacks: 1 minute
- Rest: 1 minute
Leg Day Circuit (Repeat 4 Times):
- Leg Extension Machine: 4 sets of 12 reps
- Leg Curl Machine: 4 sets of 12 reps
- Calf Raises: 4 sets of 15 reps
- Walking Lunges: 4 sets of 20 steps
Day 5: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
- Moderate pace on the bike
Full Body Circuit (Repeat 5 Times):
- Squats: 5 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 5 sets of 8 reps
- Chest Fly Machine: 5 sets of 12 reps
- Stationary Lunges: 5 sets of 12 reps
Cardio Cool Down (10 minutes):
- Stretch the entire body thoroughly.
If you're looking for something a little different, or just need a visual walkthrough, you can check out the video below that has an alternative Planet Fitness workout:
For other ideas for Planet Fitness workouts, check out this Reddit thread.
Planet Fitness Ab Workout
Whether following the three-, four-, or five-day plan, incorporating an ab workout is essential for building a solid core. Here's a quick ab workout you can add to any of the above plans:
- Plank: 3 sets, hold for 1 minute each.
- Russian Twists: 3 sets of 20 reps (10 reps per side).
- Leg Raises: 3 sets of 15 reps.
- Bicycle Crunches: 3 sets of 20 reps (10 reps per side).
- Oblique Crunches: 3 sets of 15 reps per side.
What is Planet Fitness?
If you have never visited Planet Fitness is a popular chain of fitness centers known for its approachable and affordable gym environment. Founded in 1992 in Dover, New Hampshire, the franchise Planet Fitness has rapidly expanded across the United States, offering a welcoming space for individuals of all fitness levels.
The company's mission revolves around creating a "Judgment Free Zone," emphasizing inclusivity and removing the intimidation often associated with traditional gyms.
Key Features of Planet Fitness
There are some great reasons why people choose to join Planet Fitness, here are some of the more well-known reasons:
1. Judgment Free Zone:
At the core of Planet Fitness's philosophy is the commitment to providing a non-intimidating and judgment-free atmosphere. This encourages individuals, regardless of their fitness experience, to feel comfortable and confident in their fitness journey.
2. Affordability:
One of the hallmarks of Planet Fitness is its commitment to affordability. The gym offers various membership plans at budget-friendly rates, making fitness accessible to a broad demographic.
3. Equipment and Facilities:
While Planet Fitness is known for its focus on cardio and strength training, it offers an extensive range of equipment, including treadmills, elliptical machines, strength training machines, and free weights. The gym is tailored to cater to individuals with diverse fitness goals and will hit all the major muscle groups.
4. No Gymtimidation:
The gym actively discourages "gymtimidation," the feeling of being judged or intimidated at the gym. This is achieved through a positive and welcoming atmosphere created by staff and fellow gym-goers.
5. 24/7 Access:
Many Planet Fitness locations offer all-day access, allowing members to work out at any time that suits their schedule.
6. HydroMassage and Other Amenities:
Planet Fitness often includes additional amenities like HydroMassage lounges, massage chairs, and tanning facilities as part of their membership packages.
Planet Fitness Workout Basics
Now that you've seen our Planet Fitness workout plans, it's crucial to understand the core principles that make Planet Fitness workouts effective:
Cardiovascular Exercise: Cardiovascular exercise is beneficial and is the cornerstone of any well-rounded fitness routine, and Planet Fitness is well-equipped with various cardio machines. These include treadmills, ellipticals, stationary bikes, and more.
Regular cardio workouts enhance heart health and endurance and facilitate calorie burn. Whether you prefer a brisk walk on the treadmill, an intense session on the elliptical, or a cycling workout, Planet Fitness provides options suitable for various fitness levels.
Strength Training Machines: Planet Fitness boasts extensive strength training machines designed to cater to users of all fitness backgrounds. These machines provide guided resistance exercises that build muscle groups.
Ideal for both beginners and those who appreciate a more structured workout routines, strength training machines at Planet Fitness make it easy to create a well-balanced routine. Users can safely navigate the circuit-style setup, ensuring a comprehensive workout that addresses various muscle groups.
Free Weights: While Planet Fitness may not be synonymous with heavy free weights, it does offer a selection of lighter resistance options, including dumbbells. These free weight suit individuals who prefer a more controlled and moderate approach to strength training.
While advanced lifters might find the weight range limited, Planet Fitness caters to those looking to tone muscles, improve muscular endurance, and enjoy the benefits of resistance training without the need for heavy lifting.
Planet Fitness Workout Tips
Here are a few pointers to make sure you're getting the most out of your time at the gym:
1. Machine Mastery
Planet Fitness offers various machines catering to building muscle and keeping good form. Take the time to familiarize yourself with each machine's proper technique and settings.
Many machines come with instructions or diagrams to guide you. If you're unsure, don't hesitate to ask the gym staff for assistance. Learning how to use the machines effectively ensures a safe and efficient workout, minimizing the risk of injury while maximizing the benefits.
2. Progressive Overload
To constantly challenge your muscles and promote growth, embrace the principle of progressive overload. Gradually increase the weight or resistance level as your strength improves.
This can involve adding more weight to strength training machines, increasing the incline on cardio equipment, or progressing to more advanced bodyweight exercises. Progressive overload is essential for stimulating muscle adaptation and ensuring continued progress in your fitness journey.
3. Hydration and Nutrition
Having the correct nutrition and hydration is vital for peak performance and recovery. Drink adequate water before, during, and after your workout to keep hydrated.
Make sure to fuel your body with a well-balanced diet rich in carbohydrates, protein, healthy fats, vitamins, and minerals. Proper nutrition supports your energy levels, enhances muscle recovery, and improves overall well-being.
I would consider consulting with a sports nutritionist to create a personalized plan that keeps you on the right course to achieve your fitness goals.
4. Consistency is Key
Consistency is the linchpin of any successful fitness journey. Stick to your chosen workout program consistently to see long-term results. Establish a realistic and sustainable workout routine with the same workout that fits your schedule and preferences.
Consistent effort over time is crucial regardless of whether you're aiming for weight loss, muscle gain, or improved cardiovascular health. Track your progress, celebrate small victories, and stay committed to your fitness goals. Remember, lasting changes come from persistent and regular efforts.
5. Listen to Your Body
Listening to your body's signals during workouts. If you experience pain (not to be confused with the discomfort associated with a challenging workout), dizziness, or any unusual symptoms, stop and assess the situation.
Adjust your workout intensity or choose alternative exercises if needed. Adequate rest and recovery are equally important, so don't hesitate to incorporate rest days into your routine to allow your body to heal and prevent burnout.
6. Mindful Cool Down and Stretching
After completing your workout, take a few minutes for a mindful cool down and stretching routine. This helps improve flexibility, reduces muscle soreness, and promotes relaxation.
Pay attention to tight areas and incorporate stretches targeting those specific muscles.
7. Consider Personal Training Sessions
Planet Fitness may offer personal training sessions led by certified trainers. Investing in a few sessions can provide personalized guidance, tailored workout plans, and valuable insights into optimizing your fitness routine.
A former Planet Fitness employee stated, "At my gym, we had a personal trainer who would work with members for free. People just dropped by the front desk and asked if he was there and if he wasn't busy, he would go out and show them how to use the machines and do different workouts. Also, personal trainers offer free classes you can sign up for in different areas of the body. Those classes also involve teaching you how to use the equipment, and they're very small — no more than five people, and usually only 1 or 2.
Most PFs have those types of personal trainers. If yours doesn't, most of the staff should also know how to use the machines, and they can show you how to use them. Also, each machine comes with a diagram and a set of instructions on them."
(Source)
Frequently Asked Questions
Does Planet Fitness Have Free Weights?
Yes, Planet Fitness does provide free weights, including dumbbells. However, it's important to note that their collection may not be as extensive as other gyms catering to powerlifting or bodybuilding enthusiasts.
While Planet Fitness encourages a well-rounded approach to fitness, it focuses on creating a comfortable and judgment-free environment for individuals, regardless of fitness level.
Does Planet Fitness Have Squat Racks?
Planet Fitness typically does not feature traditional squat racks. Instead, they offer alternatives such as a Smith machine and various resistance machines designed to target the lower body.
While the gym may not have the equipment associated with heavy powerlifting, it provides ample options for individuals looking to engage in practical lower-body strength training.
How to Get Started at the Gym?
Tour the Gym:
Familiarize yourself with the layout, locate different exercise areas, and understand the available equipment.
Set Realistic Goals:
Establish both short-term and long-term fitness goals that are realistic and align with your aspirations.
Ask for Help:
Take advantage of the assistance provided by Planet Fitness staff. Whether you need guidance on using equipment or have questions about your workout routine, they are there to help.
Start Slow:
Begin your fitness journey with lighter weights and gradually increase the intensity of your workouts. This approach allows your body to adapt and reduces the risk of injury.
Ignore Opinions:
Remember that everyone is at the gym for their fitness journey. Don't worry about the opinions of others; focus on your goals and what makes you comfortable.
How Long Should I Rest Between Sets?
The duration of rest periods between sets depends on your fitness goals:
Strength Building: Aim for 2-3 minutes of rest between each set to allow for adequate recovery and maximal effort during each set.
Muscle Endurance/Toning: Keep rest periods shorter, ranging from 30 seconds to 1 minute. This approach helps maintain a much higher heart rate and emphasizes muscular endurance.
What's a Good Workout Routine at the Gym?
A well-rounded workout routine should include a balance of:
Cardiovascular Exercise: Engage in heart-healthy activities such as running, cycling, or elliptical training to improve heart health and burn calories.
Strength Training: Utilize free weights, resistance machines, and bodyweight exercises to target different muscle groups.
Flexibility Work: Incorporate stretching or yoga to enhance flexibility, reduce muscle stiffness, and prevent injuries.
Create your workout plan according to your fitness goals and health preferences. Whether your goal is to lose weight, muscle gain, or improve your overall fitness, a diverse workout routine ensures comprehensive results.
Outro
With these in-depth insights, you can build an effective workout routine at Planet Fitness. Consistency and dedication are the primary keys to success.
Tailor the provided plans to your fitness level and goals, and remember to enjoy the journey toward a healthier, stronger you. Planet Fitness is designed to be a supportive and judgment-free space, making it an ideal environment for individuals at all stages of their health and fitness journey.
Embrace the opportunities, stay committed, and enjoy the positive changes you make for your well-being.
Andrew Lenau
Author