Planet Fitness Workout Plan
Simple Solutions Fitness
If you didn’t learn to lift in high school or it’s been a while, a weight room looks like a maze of weights, switches, knobs and bros.
You can get a good workout in at Planet Fitness (if you know what you’re doing).
This ongoing 3-day/week program will take the guesswork out of navigating the gym for you and help you build (a starter amount of) confidence.
Do more than pick up a dumbbell; follow science-backed programming set up in the right order to get sustainable results (and look like you know what you’re doing).
No influencer workouts from social media.
Your routine focuses on your primary movement patterns each week:
- Squatting - Ex. Goblet squats, and bodyweight squats.
- Hip hinging/extension - Ex. Hip thrusts, RDLs, and single-leg glute bridges.
- Lunges - Ex. Split squats and step-downs.
- Upper body pushing - Ex. Push-ups and overhead pressing.
- Upper body pulling - Ex. Rows, chin-ups, and pulldowns.
- Loaded carries and farmers' walks.
There's a video library so you can check out your routine in advance and know exactly what to do when you get to the gym.
Full body means you won't lose your gains if you miss a day.
A
Cardio
1 x 15:00 @ 6
Conditioning
A
Pillar Warm Up
1. Half Kneeling Banded Hip Distraction (12x each side) 2. Half Kneeling Tibial Rotation IR (push big toe into the ground (5x5sec each) 3. Half Kneeling Couch Stretch with Lean (8x each side) 4. Loaded weight shift (5x each side) 5. T-Hip (5x each side) 6. Resisted Open Books (8x each) 7. 90-degree loaded march (30 sec each)
B1
Leg Press
3 x 8 @ 75 %
B2
Bent Over Dumbbell Row
2 x 15
C1
Dumbbell Romanian Deadlift
2 x 15
C2
Hands-Elevated Push-Up
2 x 10
D
Glute Bridge
2 x 20
E1
Dumbbell Rear Delt Raise
2 x 15
E2
Lying Dumbbell Tricep Extension
2 x 15
Conditioning
F
Post Workout Stretch Routine
Hold each stretch for 20-60 seconds post-workout. Concentrate on slowing your breathing down so we can begin the recovery process. Inhale into your nose and breath slowly out through your mouth while performing the following stretches (in no particular order): 1. Pec Stretch (Each Side) 2. Genie Stretch (Contract/Relax) 3. Lat Stretch 4. Hip External Rotation/Glute Stretch 5. Hamstring/Internal Rotation Stretch 6. Hip Flexor with Rotation and Overhead Reach Stretch 7. Half-Kneeling Hamstring Stretch 8. Quad Stretch 9. Calf Stretch
A
Cardio
1 x 15:00 @ 6
Conditioning
A
Pillar Warm Up
1. Half Kneeling Banded Hip Distraction (12x each side) 2. Half Kneeling Tibial Rotation IR (push big toe into the ground (5x5sec each) 3. Half Kneeling Couch Stretch with Lean (8x each side) 4. Loaded weight shift (5x each side) 5. T-Hip (5x each side) 6. Resisted Open Books (8x each) 7. 90-degree loaded march (30 sec each)
B1
Single Leg Hip Thrust
2 x 12
B2
Dumbbell Shoulder Press
2 x 12
C1
Goblet Reverse Lunge
2 x 12
C2
Wide Grip Lat Pull-Down
2 x 12
D1
Braced Dumbbell Single Leg RDL
2 x 15
D2
Dumbbell Floor Press
2 x 15
E
Machine Seated Hip Abduction
2 x 20
F
Dumbbell Bicep Curl
2 x 15
Conditioning
G
Post Workout Stretch Routine
Hold each stretch for 20-60 seconds post-workout. Concentrate on slowing your breathing down so we can begin the recovery process. Inhale into your nose and breath slowly out through your mouth while performing the following stretches (in no particular order): 1. Pec Stretch (Each Side) 2. Genie Stretch (Contract/Relax) 3. Lat Stretch 4. Hip External Rotation/Glute Stretch 5. Hamstring/Internal Rotation Stretch 6. Hip Flexor with Rotation and Overhead Reach Stretch 7. Half-Kneeling Hamstring Stretch 8. Quad Stretch 9. Calf Stretch
A
Cardio
1 x 15:00 @ 6
Conditioning
A
Pillar Warm Up
1. Half Kneeling Banded Hip Distraction (12x each side) 2. Half Kneeling Tibial Rotation IR (push big toe into the ground (5x5sec each) 3. Half Kneeling Couch Stretch with Lean (8x each side) 4. Loaded weight shift (5x each side) 5. T-Hip (5x each side) 6. Resisted Open Books (8x each) 7. 90-degree loaded march (30 sec each)
B1
Smith Machine Barbell Hip Thrust
3 x 12 @ 60 %
B2
Negative Push-Up
2 x 4
C1
Dumbbell Goblet Squat
2 x 10
C2
Fisherman Row
2 x 10
D
Pause Dumbbell 45-Degree Back Extension
2 x 8
E1
Y Raise
2 x 12
E2
Triceps Rope Pulldown
2 x 12
Conditioning
F
Post Workout Stretch Routine
Hold each stretch for 20-60 seconds post-workout. Concentrate on slowing your breathing down so we can begin the recovery process. Inhale into your nose and breath slowly out through your mouth while performing the following stretches (in no particular order): 1. Pec Stretch (Each Side) 2. Genie Stretch (Contract/Relax) 3. Lat Stretch 4. Hip External Rotation/Glute Stretch 5. Hamstring/Internal Rotation Stretch 6. Hip Flexor with Rotation and Overhead Reach Stretch 7. Half-Kneeling Hamstring Stretch 8. Quad Stretch 9. Calf Stretch
Steven Mack, CSCS
Steven Mack is founder and a Certified Strength and Conditioning Specialist at the private training studio, Simple Solutions Fitness. He consults for Stronger by Science, a leader in fitness research dissemination, and is a former Mizzou football walk-on. Steven dedicates his professional life to helping people through his writing, speaking, and role as a personal trainer.
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Planet Fitness Workout Plan
Planet Fitness Workout Plan
Planet Fitness Workout Plan
