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Planet fitness
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Planet fitness routine by dkhzsp is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Weekly workout
Routine detail
Day 1
Chest/shoulders/ bi/tri
Est. 0 min
22 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Day 2
Legs/glutes
Est. 0 min
19 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 3
Core/glutes
Est. 0 min
19 exercises
Weighted Trunk Rotation
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Bridge
3 Sets
V-Up
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
Day 4
Back/shoulders/biceps
Est. 0 min
14 exercises
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Day 5
Hip dips/love handles
Est. 0 min
21 exercises
Bodyweight Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Clam lifts
3 Sets x 8 Reps
Side leg lift
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Fire hydrants
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Booty Tap
3 Sets x 8 Reps
Little rainbows
3 Sets x 8 Reps
Rainbows
3 Sets x 8 Reps
Glute bridge Abduction
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Leg circles
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Hip dips
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
