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Planet Fitness Strength and Endurance Routine
General
Intermediate
Dumbbell
Plan Details
The Planet Fitness Strength and Endurance Routine routine by Greenduck is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is designed to be an ongoing routine. After 4 weeks you should return to the beginning and start at week 1 again. The first 2 weeks are meant to target individual muscle groups with low reps and increasing weight to increase strength and mass. The desired objective is to increase weight in each set until you can barely reach 4 reps in your final set. Once you can reach 4 reps in your final set, increase your starting weight and continue the process the following week. The second 2 weeks will be focused on lower weights and higher reps to increase endurance and to help cut fat. Each exercise should use 60% of you 1RM and you will not increase weights between sets. The desired objective is to be able to complete all of the reps in each set. If your last set is easily achievable, increase weight by 5% of your 1RM.
Routine detail
Mon
Week 1 and 2 Chest
Est. 39 min
7 exercises
Smith Machine Bench Press
4 Sets x 8,6,6,4 Reps
Smith Machine Incline Bench Press
4 Sets x 8,6,6,4 Reps
Smith Machine Decline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Fly
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Fly
4 Sets x 8,6,6,4 Reps
Dumbbell Decline Fly
4 Sets x 8,6,6,4 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Mon
Week 3 and 4 Chest
Est. 60 min
7 exercises
Dumbbell Bench Press
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 14 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Dumbbell Decline Fly
3 Sets x 14 Reps
Decline Oblique Crunch
3 Sets x 14 Reps
Dumbbell Decline Bench Press
3 Sets x 14 Reps
Tue
Week 3 and 4 Back
Est. 48 min
6 exercises
Plank
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Smith Machine Deadlift
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Tue
Week 1 and 2 Back
Est. 32 min
6 exercises
Plank
4 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,6,6,4 Reps
Cable Seated Row
4 Sets x 8,6,6,4 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 8,6,6,4 Reps
Smith Machine Deadlift
4 Sets x 8,6,6,4 Reps
Wed
Week 1 and 2 Legs
Est. 29 min
5 exercises
Machine Single-Leg Press
4 Sets x 8,6,6,4 Reps
Machine Single-Leg Calf Press
4 Sets x 8,6,6,4 Reps
Machine Single-Leg Curl
4 Sets x 8,6,6,4 Reps
Machine Single-Leg Extension
4 Sets x 8,6,6,4 Reps
Machine Ab Crunch
4 Sets x 8,6,6,4 Reps
Wed
Week 3 and 4 Legs
Est. 37 min
5 exercises
Machine Single-Leg Press
3 Sets x 14 Reps
Machine Single-Leg Calf Press
3 Sets x 14 Reps
Machine Single-Leg Extension
3 Sets x 14 Reps
Machine Single-Leg Curl
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Thu
Week 1 and 2 Shoulders
Est. 31 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 8,6,6,4 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8,6,6,4 Reps
Dumbbell Seated Front Raise
4 Sets x 8,6,6,4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8,6,6,4 Reps
Dumbbell Shoulder Shrug
4 Sets x 8,6,6,4 Reps
Dumbbell Side Bend
4 Sets x 8,6,6,4 Reps
Thu
Week 3 and 4 Shoulders
Est. 45 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 14 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Front Raise
3 Sets x 14 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Dumbbell Side Bend
3 Sets x 14 Reps
Fri
Week 3 and 4 Arms
Est. 54 min
7 exercises
Dumbbell Press (Close Grip)
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 14 Reps
Dumbbell Hammer Curl
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Side Bridge
2 Sets
Fri
Week 1 and 2 Arms
Est. 38 min
7 exercises
Dumbbell Press (Close Grip)
4 Sets x 8,6,6,4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8,6,6,4 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Curl
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8,6,6,4 Reps
Dumbbell Hammer Curl
4 Sets x 8,6,6,4 Reps
Side Bridge
4 Sets
