Planet Fitness Full Body Routine
Shared By : ajonrichards
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1962 / 142646

Average Rating

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Description

Training Schedule:
1 day on, 2 days rest. A beginner should see progress on this routine for at least 12 weeks.
Summary:
Full body routine utilizing the equipment available at Planet Fitness.
Starts with Legs, then Chest > Back > Shoulders > Arms > Abs
Average Workout Duration:
55 minutes - 1 Hour
Goal of Routine:
Linear Progress can be made on this routine for at least 6 weeks, then some shuffling around of weights and reps may be necessary for the next 6 weeks. One should expect total volume of weight lifted to increase for 12 weeks. Once total volume plateaus, a shift to an isolation routine may produce better results.

Day 1 Circuit Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Back

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 60 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 3 Progress Chart