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planet fitness ppl split
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The planet fitness ppl split routine by Borisaurus is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
hypertrophy and strength split. 3 days on 1 day off
Routine detail
Day 1
Pull hypertrophy
Est. 56 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 2
push hypertrophy
Est. 93 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 3
legs hypertrophy
Est. 49 min
7 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Machine Hip Adduction
2 Sets x 20 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Pull power
Est. 79 min
11 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Upright Row
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 6
Push power
Est. 46 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Smith Machine Bench Press
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,12,12 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Day 7
legs power
Est. 52 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
