5 Day Planet Fitness Workout Plan: Beginner, Build Muscle
A 5-day program for beginners at Planet Fitness, aimed at building muscle.
- 5 days a week
- Hybrid
- Planet Fitness
- about 30–40 min
- No cardio
- You’ll need: Smith machine, adjustable bench, dumbbells, cable row, cable machine, 5 weight machines
- TRY Fitness is not affiliated with Planet Fitness.
Each week
Upper Body
- Dumbbell Bench Press — 3 × 8–12
- Machine Lat Pulldown — 3 × 8–12
- Seated Dumbbell Press — 3 × 8–12
- Seated Cable Row — 3 × 10–12
- Dumbbell Lateral Raise — 3 × 12–15
- Reverse Pec Deck / Machine Rear Delt Fly — 3 × 12–15
Lower Body
- Goblet Squat — 3 × 8–12
- Dumbbell RDL — 3 × 8–12
- Seated Leg Curl — 3 × 10–15
- Smith Machine Hip Thrust — 3 × 10–12
- Seated Hip Abductor — 3 × 12–15
- Dumbbell Standing Calf Raise — 3 × 12–15
Push
- Dumbbell Bench Press — 3 × 8–10
- Dumbbell Fly — 3 × 12–15
- Seated Dumbbell Press — 3 × 8–12
- Dumbbell Lateral Raise — 3 × 12–15
- Dumbbell Skullcrushers — 3 × 10–12
- Tricep Extension Machine — 3 × 12–15
Pull
- Machine Lat Pulldown — 3 × 8–12
- Seated Cable Row — 3 × 8–12
- Chest Supported Dumbbell Row — 2 × 10–12
- Cable Pullover — 2 × 12–15
- Dumbbell Curl — 3 × 10–12
- Hammer Curl — 3 × 10–12
Legs
- Goblet Squat — 3 × 8–10
- Dumbbell RDL — 3 × 8–12
- Glute Bridge — 4 × 10–12
- Seated Leg Curl — 3 × 10–12
- Seated Hip Abductor — 3 × 12–15
- Dumbbell Standing Calf Raise — 3 × 12–15
Report card
- Weekly volume — worth a look. Quads gets 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 — worth a look. hip-dominant work outweighs knee-dominant work.
- 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 — on target. The big lifts get more than 1 min of rest, which fits the goal. 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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