3 Day Planet Fitness Workout Plan: Beginner, Build Muscle
A 3-day program for beginners at Planet Fitness, aimed at building muscle.
- 3 days a week
- Full body
- Planet Fitness
- about 35–40 min
- No cardio
- You’ll need: Smith machine, adjustable bench, dumbbells, cable row, cable machine, 8 weight machines
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Full Body A
- Leg Press — 3 × 10–12
- Dumbbell RDL — 3 × 10–12
- Chest Press Machine — 3 × 8–10
- Machine Lat Pulldown — 3 × 10–12
- Dumbbell Lateral Raise — 3 × 12–15
- Ab Crunch Machine — 3 × 12–15
- Preacher Curl Machine — 2 × 10–12
Full Body B
- Smith Machine Squat — 3 × 8–10
- Seated Leg Curl — 3 × 10–12
- Smith Machine Incline Press — 3 × 8–10
- Seated Cable Row — 3 × 10–12
- Tricep Extension Machine — 3 × 10–12
- Plank — 3 × 1 min
Full Body C
- Leg Press — 3 × 8–10
- Cable Pull Through — 3 × 10–12
- Dumbbell Bench Press — 3 × 8–10
- Wide Grip Seated Cable Row — 3 × 10–12
- Shoulder Press Machine — 3 × 8–10
- Ab Crunch Machine — 3 × 12–15
- Hammer Curl — 2 × 10–12
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 7–22 sets/week range. Target: 7–22 sets.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more. Target: 2 times a week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — worth a look. Ab Crunch Machine and Plank get 1 min of rest or less — short enough to cost reps on later sets. Target: more than 1 min of rest.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health. Target: up to 3 sessions.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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