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Planet Fitness 3 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Planet Fitness 3 Day Plan routine by rhill13 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest, Shoulders & Triceps
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Day 5
Back, Biceps, Traps
Est. 0 min
8 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
