Planet Fitness wkly workout routine

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Planet Fitness gym routine to follow for a total body shredded. Adjust and track weights on your capabilities.

In general, exercises that use heavier weights at low repetitions result in increased muscle bulk and power. Conversely, exercises performed with lighter weights and higher reps lead to muscle toning and muscular endurance.

You can use this as a template to work out how your local gym is configured.

Cardio 2 exercises, 1 hr 1 min

	Elliptical Training	1x0 reps • 3540s	rest: 40s
	Rowing	1x0 reps • 60s	rest: 20s

Legs 13 exercises, 1 hr 28 mins

Elliptical Training	1x0 reps	rest: 20s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s
Machine Leg Press	4x8 reps	rest: 30s
Machine Calf Press	4x8 reps	rest: 30s
Machine Back Extension	3x8 reps • 60s	rest: 60s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 30s
Machine Hip Adduction	4x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Machine Back Extension	3x8 reps • 60s	rest: 60s

Shoulders, Triceps and Biceps 12 exercises, 1 hr 35 mins

Elliptical Training	1x0 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x11 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 30s
Preacher Curl Machine	4x11 reps	rest: 30s
Machine Tricep Extension	4x11 reps	rest: 30s
Machine Seated Tricep Dip	4x8 reps	rest: 30s
Machine Lat Pulldown	4x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Seated Row	4x8 reps • 60s	rest: 60s
Machine Back Extension	4x8 reps • 60s	rest: 60s
Parallel Bar Hip Flexion	4x8 reps	rest: 30s

Chest and Back 10 exercises, 1 hr 12 mins

Elliptical Training	1x0 reps	rest: 20s
Machine Seated Row	3x12 reps	rest: 30s
Machine Lat Pulldown	3x8 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Machine Bench Press	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Machine Back Extension	3x8 reps • 60s	rest: 60s
Dumbbell Bent-Over Row	3x8 reps • 60s	rest: 60s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s

Full Body 8 exercises, 59 mins

Elliptical Training	1x0 reps • 600s	rest: 60s
Machine Lat Pulldown	3x8 reps • 60s	rest: 60s
Machine Seated Row	3x8 reps • 60s	rest: 60s
Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Side Bend	3x8 reps • 60s	rest: 60s
Parallel Bar Hip Raise	3x8 reps • 60s	rest: 60s
Treadmill Running	1x0 reps • 600s	rest: 60s