Not every gym has barbells, power racks, or advanced lifting gear. (that’s okay)
If you’ve signed up at Planet Fitness, or you’re thinking about it, you already have access to everything you need to build a strong and toned body. The key is knowing how to use it.
Planet Fitness is known for its beginner-friendly setup, rows of machines, and a no-intimidation vibe. You won’t find heavy Olympic lifts or complicated equipment there, but you will find a space that’s safe, clean, and packed with machines that get the job done. Whether you’re just getting started or you want a gym plan that’s simple and flexible, this one is made for you.
In this blog post, you’ll get a step-by-step workout plan built specifically for Planet Fitness. You’ll know what to do on each gym day, how to use the machines with confidence, and how to adjust the plan depending on your goals, whether that’s more muscle tone or faster fat loss.
Why Planet Fitness Is Actually a Great Place to Start
If you’ve ever felt unsure ir intimidated about lifting weights, I just want you to know that you’re not alone.
And that’s exactly why Planet Fitness can be the perfect place to begin.
Instead of rows of intimidating free weights or loud lifting platforms, PF offers a setup that’s simple, welcoming, and beginner-friendly. Every machine is labeled, every space feels accessible, and the overall vibe makes it easier to show up.
Sure, there are no barbells or squat racks, but that doesn’t mean you’re missing out. Planet Fitness has exactly what you need to shape your body and build real strength: dumbbells, cable stacks, and machines that help you train with good form.
These tools are easier to control and safer to learn on, especially when you’re just starting out.
Because you’re not chasing heavy maxes here, you’ll recover quicker and stay more consistent. The focus isn’t on lifting the heaviest weight, it’s on moving with intention, using equipment that supports your form, and showing up often.
This workout plan is designed to guide you through that. With it, you’ll train your entire body (glutes, legs, arms, shoulders, and core) using the exact tools Planet Fitness offers. It’s not about doing everything. It’s about doing what works, with confidence.
What Your Weekly Gym Routine Will Look Like
This plan works around your life, not the other way around. Whether you can train three days or six, it fits your schedule without losing progress.
If you’re short on time, the 3-day version keeps it simple:
- Monday – Push (chest, shoulders, triceps)
- Wednesday – Pull (back, biceps)
- Friday – Legs (glutes, hamstrings, quads, calves)
If you want to go all in, try the 6-day version by repeating the PPL structure twice a week. The second round includes new variations, so you’re not doing the same routine every time.
No matter which path you take, make sure to rest at least one full day; Sunday works well for most. If you’re feeling worn out, you can also swap in a recovery walk or light stretch midweek. The goal is to stay consistent, not perfect.
Planet Fitness Workout Plan: Day-by-Day Breakdown
This workout plan is built around the Push/Pull/Legs structure. You’ll work your upper body on Push and Pull days, then train your lower body on Leg day.
All of it uses Planet Fitness machines, cables, and dumbbells, so there’s nothing complicated, just solid moves that get results.
Push Day – Chest, Shoulders, and Triceps
This workout focuses on the front of your body. You’ll use safe, controlled movements to strengthen your chest, shape your shoulders, and tone your triceps.
1. Smith Machine Bench Press (4 sets―8 to 10 reps)
Lie on the bench under the bar. Grip wider than your shoulders, lower the bar to your chest, then press it back up. Control each rep; the Smith machine keeps the bar on track, so you can focus on your form.
2. Machine Shoulder Press (3 sets―10 reps)
Sit upright and set the handles at shoulder height. Press straight up until your arms are almost straight, then lower slowly. Keep your back flat against the pad.
3. Pec Deck (Chest Fly Machine) (3 sets―12 reps)
Sit with arms out wide, elbows slightly bent. Bring the handles together in front of your chest. Pause, then return slowly. This opens up and strengthens your chest muscles.
4. Cable Triceps Pushdown (3 sets―12 reps)
Stand facing the cable with a rope or bar attachment. Grip it, tuck your elbows in, and push straight down until your arms are fully extended. Squeeze your triceps at the bottom.
5. Dumbbell Lateral Raise (3 sets―15 reps)
Stand tall with a dumbbell in each hand. Raise your arms to the side until they reach shoulder height. Lower with control. This hits the sides of your shoulders.
Optional: Ab Machine or Crunches (3 sets―15 reps)
Finish with some core work if you have time. Either use the PF ab machine or lie on a mat and do basic crunches.
Pull Day – Back and Biceps
This day balances things out by targeting your back, biceps, and posture. Each move helps you pull better and stand taller.
1. Assisted Pull-Ups or Lat Pulldown (3 sets―8 to 10 reps)
Use the pull-up machine with support or head to the lat pulldown. Pull the bar to your chest, squeeze your shoulder blades, then return slowly. Great for the upper back and arms.
2. Seated Cable Row (3 sets―10 reps)
Sit down and grab the row handle. Keep your chest lifted, pull the cable toward your belly button, then extend your arms. Focus on posture throughout.
3. Smith Machine Bent-Over Row (3 sets―8 reps)
Stand with the bar in front of you. Bend at your hips, grip the bar, and pull it toward your ribs. If this feels awkward, switch to a dumbbell one-arm row instead.
4. Machine Biceps Curl (3 sets―12 reps)
Sit down, place your arms on the pad, and curl the handles toward you. Squeeze at the top, then lower slowly. Keep your elbows glued in place.
5. Cable Face Pull (3 sets―15 reps)
Set the cable at upper-chest height. Pull the rope toward your face with elbows high. This strengthens the rear shoulders and upper back, important for posture.
Optional: 10 min cardio finisher
Hop on the treadmill or bike for a short cool down.
Leg Day – Glutes, Quads, Hamstrings, and Calves
This session builds strong, shapely legs using machines and safe options like the Smith machine.
1. Leg Press Machine (4 sets―10 reps)
Place your feet shoulder-width apart on the platform. Lower it slowly until your knees are at 90 degrees, then push back up. Focus on full control without locking your knees.
2. Smith Machine Squats (3 sets―8 reps)
Stand under the bar with feet slightly forward. Squat down until your thighs are parallel to the floor, then drive back up. Keep your core tight and knees tracking over your toes.
3. Leg Extension (3 sets―12 reps)
Sit on the machine and lift the padded bar with your shins. Squeeze your quads at the top, then lower slowly. Don’t swing the weight.
4. Lying or Seated Leg Curl (3 sets―12 reps)
Use either version at your gym. Bend your knees to pull the padded lever, engaging your hamstrings. Lower back down with control.
5. Standing or Smith Machine Calf Raise (3 sets―15 reps)
With your feet shoulder-width, rise onto your toes, then lower slowly. If you want this to work for the calves, go for a full range of motion.
Optional: Incline Treadmill Walk (15 min)
If you want extra burn, finish with a brisk walk on the treadmill with a slight incline.
How to Adjust the Plan to Match Your Goals
This Planet Fitness plan works no matter what you’re training for, you just need to adjust how you do it. Whether you want to tone your body or burn fat, both options use the same moves. What changes is the pace and structure.
If your goal is muscle tone, stick with the standard format: complete all sets and reps for one exercise, then rest for about 60 seconds before moving on. This helps you focus on good form and stay consistent. Over time, you’ll get stronger and more defined without burning out.
If you’re looking to lose fat, turn each workout into a circuit. Do each move back-to-back with minimal rest, then take a 2-minute break before repeating. This keeps your heart rate up and adds a cardio effect, great for burning calories fast.
Once you’re confident, try the 6-day version by repeating the Push, Pull, and Leg workouts with small changes. Swap in similar exercises like dumbbell presses or cable variations to keep things fresh and challenge your muscles in new ways.
Choose the style that fits your goal and stick with it for 8–12 weeks to see real results.
Recovery That Helps You Keep Going
Working out is only half the picture. The other half? Letting your body recover so it can actually grow and get stronger.
Your muscles rebuild when you rest, not while you’re training. That’s why sleep is key. Aim for 7–8 hours each night, and make sure you’re drinking enough water, especially if you’re training hard or sweating a lot.
Soreness is normal, especially early on. But staying hydrated, eating well, and stretching often can help ease it. Planet Fitness even offers recovery perks like massage chairs and hydromassage beds, take advantage when you can.
And just because it’s a rest day doesn’t mean doing nothing. Light walks, stretching, or even a few minutes of low-impact cardio can boost blood flow and speed up recovery. Keep moving at a relaxed pace so you stay consistent without overdoing it.
Simple Nutrition That Supports Your Workouts
Eating right doesn’t have to be confusing or strict. A few easy habits can help your workouts feel better and your results show faster.
Start with protein. Try to eat around 0.8 to 1 gram per pound of body weight each day. So if you weigh 150 pounds, aim for 120–150 grams daily. Spread it out over meals with foods like chicken, eggs, yogurt, or a scoop of protein powder.
Next, add carbs for energy — think rice, potatoes, oats, or fruit. These help you power through your gym sessions. Don’t skip healthy fats either. Avocados, nuts, and olive oil support your hormones and keep you satisfied.
To save time, prep meals ahead. Batch-cook protein and pair it with veggies and carbs so you always have something ready.
And drink at least half a gallon of water daily — more if you sweat a lot.
Easy Substitutes When Equipment’s Taken
Planet Fitness can get busy, but you don’t have to wait around. If your go-to machine is taken, just swap it out with a move that hits the same muscles using dumbbells or bodyweight.
Instead of the Smith machine bench press, grab a pair of dumbbells and do flat dumbbell presses on a bench or the floor. If the leg press is busy, try goblet squats or walking lunges with dumbbells.
For pulling or upper-body moves, use resistance bands to do rows or face pulls. They’re light, portable, and easy to control.
Having these quick adjustments in mind helps you keep your workout moving without missing a beat. Always aim for consistency. (not perfection) Just adjust and keep going.
Now, You Can Turn This Into a Habit You Can Keep
This Planet Fitness workout plan gives you a clear structure: Push, Pull, and Legs. (three workouts that target your full body without needing a single barbell)
It’s built for beginners. You’ll use machines and dumbbells to learn proper form, build muscle tone, and grow more confident every week. You can stick with the 3-day version or, when ready, bump it up to 6 days with small exercise changes.
The real win is showing up. That’s how progress happens, not by chasing perfection, but by sticking with it even on busy days.
So pick your days, follow the plan, and give it a shot. You’re stronger than you think and this is where it starts.
Frequently Asked Questions
1. Can I still get results if I only do the 3-day version?
Yes. The 3-day format hits all major muscle groups each week. Stay consistent, follow the plan, and you’ll notice improved tone and strength in just a few weeks.
2. I’ve never used a Smith machine — is it beginner-friendly?
Absolutely. The Smith machine is fixed and stable, making it safer for learning moves like squats or presses. Just start light and focus on form.
3. What if I feel too sore the next day?
That’s normal, especially in the beginning. Take it easy, stay hydrated, and stretch. Light walking or using the massage chairs at PF can also help you recover faster.
4. Should I do cardio before or after the workout?
You can do 5–10 minutes before to warm up. If fat loss is a goal, adding 15 minutes of incline walking or light biking after your workout is a great boost.
5. Can I follow this plan at other gyms too?
Yes. While it’s tailored for Planet Fitness machines, the structure works anywhere. Just swap in similar machines or dumbbell versions if needed.
