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2025 Planet fitness 4 day Rotation
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General
Beginner
None
Plan Details
The 2025 Planet fitness 4 day Rotation routine by schandra is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 82 min
9 exercises
Smith Machine Bench Press
3 Sets x 5,4,5 Reps
Dumbbell Bench Press
4 Sets x 6,6,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 5,6,7 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Day 2
Workout Day #2
Est. 79 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 8,6,6,6 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6,6,4,4 Reps
Cable Seated Row
4 Sets x 5,5,6,7 Reps
Machine Seated Row
3 Sets x 8,10,10 Reps
EZ Bar Curl
4 Sets x 8,9,7,10 Reps
Barbell Preacher Curl
5 Sets x 12,6,6,5,8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 8,10,10,8,8,8 Reps
Dumbbell Incline Curl
3 Sets x 7,7,8 Reps
Day 3
Workout Day #3
Est. 147 min
11 exercises
Smith Machine Shoulder Press
5 Sets x 8,8,8,9,9 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,10,8,10 Reps
Machine Shoulder Press
4 Sets x 8,7,8,7 Reps
Dumbbell Lateral Raise
3 Sets x 8,9,10 Reps
Dumbbell Front Raise
3 Sets x 10,12,10 Reps
Bench Push-Up
4 Sets x 10,10,10,11 Reps
Leg Raise
5 Sets x 6,10,10,10,10 Reps
Machine Ab Crunch Planet fitness
5 Sets x 15,20,15,15,15 Reps
Machine Ab Crunch
5 Sets x 15,17,17,15,15 Reps
Walking
1 Set
Machine Ab Crunch
3 Sets x 15,17,17 Reps
Day 4
Workout Day #4
Est. 72 min
7 exercises
Bodyweight Squat
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 6,8,6,6,8 Reps
Calf Press On Leg Press
5 Sets x 20,20,20,20,25 Reps
Hack Squat
3 Sets x 6,5,7 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Calf Press
5 Sets x 10,15,15,15,15 Reps
