4 Day Planet Fitness Workout Plan: Beginner, Build Muscle
A 4-day program for beginners at Planet Fitness, aimed at building muscle.
- 4 days a week
- Upper/lower
- Planet Fitness
- about 30–35 min
- No cardio
- You’ll need: adjustable bench, dumbbells, cable row, 9 weight machines, treadmill, stair climber
- Cardio is listed with no time given.
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Upper A
- Chest Press Machine — 3 × 8–12
- Machine Lat Pulldown — 3 × 10–12
- Seated Cable Row — 3 × 10–12
- Shoulder Press Machine — 3 × 10–12
- Preacher Curl Machine — 2 × 10–12
- Tricep Extension Machine — 2 × 10–12
- Treadmill Walking — 1 set
Lower A
- Leg Press — 3 × 8–12
- Dumbbell RDL — 3 × 8–12
- Leg Extension — 2 × 10–15
- Seated Leg Curl — 2 × 10–15
- Leg Press Calf Raise — 3 × 12–15
- Ab Crunch Machine — 3 × 12–15
- Stair Climber — 1 set
Upper B
- Chest Press Machine — 3 × 8–12
- Machine Lat Pulldown — 3 × 10–12
- Chest Supported Dumbbell Row — 3 × 10–12
- Shoulder Press Machine — 3 × 8–12
- Hammer Curl — 2 × 10–12
- Tricep Extension Machine — 2 × 10–12
- Treadmill Walk — 1 set
Lower B
- Leg Press — 3 × 10–12
- Dumbbell RDL — 3 × 8–12
- Leg Extension — 2 × 12–15
- Seated Leg Curl — 2 × 10–12
- Leg Press Calf Raise — 3 × 12–15
- Ab Crunch Machine — 3 × 12–15
- Stair Climber — 1 set
Report card
- Weekly volume — worth a look. Chest and Glutes get too little work. 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 gets 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 full conditioning sessions — only warm-ups under 10 minutes or cardio with no time stated, which is fine for this goal. 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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