Planet Fitness is a popular choice for beginner lifters due to its environment. Still, being a beginner in the gym can still be tough!
There’s so many options that it can be hard to know what to do or even how to do it – that’s what this article is for! We’re going to provide an awesome 3-day beginner workout program that’s machine-based to make getting started even quicker. Let's get right into it:
The Three Day Planet Fitness Workout Routine
We’re going to jump right into your program! This Planet Fitness beginner workout consists of either machine-based exercises or body weight exercises so you can get started right away!
It utilizes a 3-day, full-body split – this means you’ll train your entire body in every session.
Session 1
Warm-Up/Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Workout
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Leg Press - 4X6-8
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Incline Chest Press - 4X6-8
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Back Row - 4X8-10
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Walking Lunges - 3X10-20
Circuit
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3-4 Rounds
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Cable Fly/Pec Deck - 8-12 Reps
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Ab Crunch - 8-12 Reps
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Reverse Cable Fly/Reverse Fly - 8-12 Reps
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Session 2
Warm-Up/Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Workout
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Smith Machine Split Squat - 3X8-10/Per Leg
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Lat-Pulldown - 4X8-10
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Shoulder Press - 4X8-10
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Body Weight Squats - 3X10-20
Circuit
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3 Rounds
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Bicep Curl - 8-12 Reps
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Triceps Extension - 8-12 Reps
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Lateral Raise - 8-12 Reps
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Face Pull - 8-12 Reps
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Optional Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Session 3
Warm-Up/Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Workout
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Leg Press - 4X12-15
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Incline Chest Press - 4X10-12
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Cable Row Back Row - 4X10-12
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Reverse Lunges - 3X10-20
Circuit
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3-4 Rounds
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Leg Extensions - 8-12 Reps
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Kettlebell March - 10-20
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Leg Curls - 8-12 Reps
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Optional Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Planet Fitness 3-Day Workout Walkthrough
We’re going to walk through each day of your Planet Fitness 3-Day training program.
Session 1
Warm-Up/Cardio
You’re first going to warm up for 10-15 minutes of any piece of cardio machine you want. It’s totally up to you!
Warm-up and then gradually increase the intensity every couple of minutes.
Leg Press 4X6-8
Start this workout with the leg press. You’ll do 4 sets with a weight allowing 6-8 reps.
Incline Chest Press 4X6-8
Next up, the incline chest press. This is a great exercise to train your chest, shoulders and triceps.
Back Row 4X8-10
For your third exercise, you’ll train your back with the machine back row. Rep scheme is the same at 4 sets of 6-8 reps.
Walking Lunges 3X10-20
Finish up the main workout with walking lunges. Perform 3 sets of 10-20 reps. Perform them until you approach failure.
This video has the trainee holding dumbbells but the form is exactly the same.
Circuit
You’re then going to finish up the exercise with a circuit of upper body isolation exercises and core.
Perform 3-4 Rounds of the following exercises
Cable Fly/Pec Dec - 8-12 Reps
The first exercise for the circuit is going to be chest chest flies; these are going to really pump the chest.
Ab Crunch - 8-12 Reps
Next up, move on over to the ab crunch machine to hit the core.
Reverse Cable Fly/Reverse Fly - 8-12 Reps
Last, you’re going to do reverse flies to hit the back.
Session 2
Your second session will be similar but you’ll be using slightly lighter loads for your main workout.
Warm-Up/Cardio
Same thing with your warm-up. 10-15 minutes to get your blood pumping!
Smith Machine Split Squat - 3X8-10/Per Leg
Start off with the Smith machine split squat. Feel free to use no weight if you need to. Perform 8-10 reps on one leg and then 8-10 reps for the other. Repeat 3 times.
Lat-Pulldown - 4X8-10
Now onto the back with the lat-pulldown.
Shoulder Press - 4X8-10
For your third exercise, you’ll stay on your upper body with the seated shoulder press.
Body Weight Squats - 3X10-20
You’ll finish up this session with some bodyweight squats – push out as many as possible!
Circuit
For this circuit, you’ll be doing upper body isolations. Use the cable machine as you can stay in one spot the whole time.
Again, cycle through the exercises and perform 3 rounds.
Bicep Curl - 8-12 Reps
Start the circuit off with cable curls to hit the biceps.
Triceps Pushdown - 8-12 Reps
You’ll then move directly to triceps pushdown
Lateral Raise - 8-12 Reps
Next, hit the medial delts with lateral raises
Face Pull - 8-12 Reps
And you’ll finish up the circuit with face pulls.
Optional Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Session 3
Same idea for your third session but you’re going to use slightly lighter weights for your main workout…finish up strong!
Warm-Up/Cardio
You know the deal now! 10-15 minutes!
Leg Press - 4X12-15
You’re going to do the leg press again in this session. The difference is you’ll be using lighter weights this time.
Chest Press - 4X10-12
The classic chest press! 10-12 reps!
Cable Row Back Row - 4X10-12
You’re going to perform a different version of the back row on the cable machine for this 3rd session.
Reverse Lunges - 3X10-20
For your last exercise, perform reverse lunges. Same rep scheme of 10-20 for 3 sets.
Circuit
For this circuit, you’re going to need a kettlebell or dumbbell for a core exercise. You’ll then train two leg isolation exercises.
Leg Extensions - 8-12 Reps
Leg extensions are great for isolating the quadriceps.
Kettlebell March - 10-20
You’ll then move to the kettlebell march which is a surprisingly difficult core exercise. Be sure to use a reasonably heavy weight.
Leg Curls - 8-12 Reps
Last exercise for this circuit are leg curls to hit the hamstrings.
Optional Cardio
Cardio: 10-15 Minutes Of Your Choice (Incline Treadmill or Stariclimber Or Rower)
Planet Fitness Ab Workout
Incorporating an ab workout is essential for building a solid core. Here's a quick ab workout you can add to your workout plan:
- Plank: 3 sets, hold for 1 minute each.
- Russian Twists: 3 sets of 20 reps (10 reps per side).
- Leg Raises: 3 sets of 15 reps.
- Bicycle Crunches: 3 sets of 20 reps (10 reps per side).
- Oblique Crunches: 3 sets of 15 reps per side.
What is Planet Fitness?
If you have never visited Planet Fitness is a popular chain of fitness centers known for its approachable and affordable gym environment. Founded in 1992 in Dover, New Hampshire, the franchise Planet Fitness has rapidly expanded across the United States, offering a welcoming space for individuals of all fitness levels.
The company's mission revolves around creating a "Judgment Free Zone," emphasizing inclusivity and removing the intimidation often associated with traditional gyms.
Key Features of Planet Fitness
There are some great reasons why people choose to join Planet Fitness, here are some of the more well-known reasons:
1. Judgment Free Zone:
At the core of Planet Fitness's philosophy is the commitment to providing a non-intimidating and judgment-free atmosphere. This encourages individuals, regardless of their fitness experience, to feel comfortable and confident in their fitness journey.
2. Affordability:
One of the hallmarks of Planet Fitness is its commitment to affordability. The gym offers various membership plans at budget-friendly rates, making fitness accessible to a broad demographic.
3. Equipment and Facilities:
While Planet Fitness is known for its focus on cardio and strength training, it offers an extensive range of equipment, including treadmills, elliptical machines, strength training machines, and free weights. The gym is tailored to cater to individuals with diverse fitness goals and will hit all the major muscle groups.
4. No Gymtimidation:
The gym actively discourages "gymtimidation," the feeling of being judged or intimidated at the gym. This is achieved through a positive and welcoming atmosphere created by staff and fellow gym-goers.
5. 24/7 Access:
Many Planet Fitness locations offer all-day access, allowing members to work out at any time that suits their schedule.
6. HydroMassage and Other Amenities:
Planet Fitness often includes additional amenities like HydroMassage lounges, massage chairs, and tanning facilities as part of their membership packages.
Planet Fitness Workout Basics
Now that you've seen our Planet Fitness workout plans, it's crucial to understand the core principles that make Planet Fitness workouts effective:
Cardiovascular Exercise: Cardiovascular exercise is beneficial and is the cornerstone of any well-rounded fitness routine, and Planet Fitness is well-equipped with various cardio machines. These include treadmills, ellipticals, stationary bikes, and more.
Regular cardio workouts enhance heart health and endurance and facilitate calorie burn. Whether you prefer a brisk walk on the treadmill, an intense session on the elliptical, or a cycling workout, Planet Fitness provides options suitable for various fitness levels.
Strength Training Machines: Planet Fitness boasts extensive strength training machines designed to cater to users of all fitness backgrounds. These machines provide guided resistance exercises that build muscle groups.
Ideal for both beginners and those who appreciate a more structured workout routines, strength training machines at Planet Fitness make it easy to create a well-balanced routine. Users can safely navigate the circuit-style setup, ensuring a comprehensive workout that addresses various muscle groups.
Free Weights: While Planet Fitness may not be synonymous with heavy free weights, it does offer a selection of lighter resistance options, including dumbbells. These free weight suit individuals who prefer a more controlled and moderate approach to strength training.
While advanced lifters might find the weight range limited, Planet Fitness caters to those looking to tone muscles, improve muscular endurance, and enjoy the benefits of resistance training without the need for heavy lifting.
Planet Fitness Workout Tips
Here are a few pointers to make sure you're getting the most out of your time at the gym:
1. Machine Mastery
Planet Fitness offers various machines catering to building muscle and keeping good form. Take the time to familiarize yourself with each machine's proper technique and settings.
Many machines come with instructions or diagrams to guide you. If you're unsure, don't hesitate to ask the gym staff for assistance. Learning how to use the machines effectively ensures a safe and efficient workout, minimizing the risk of injury while maximizing the benefits.
2. Progressive Overload
To constantly challenge your muscles and promote growth, embrace the principle of progressive overload. Gradually increase the weight or resistance level as your strength improves.
This can involve adding more weight to strength training machines, increasing the incline on cardio equipment, or progressing to more advanced bodyweight exercises. Progressive overload is essential for stimulating muscle adaptation and ensuring continued progress in your fitness journey.
3. Hydration and Nutrition
Having the correct nutrition and hydration is vital for peak performance and recovery. Drink adequate water before, during, and after your workout to keep hydrated.
Make sure to fuel your body with a well-balanced diet rich in carbohydrates, protein, healthy fats, vitamins, and minerals. Proper nutrition supports your energy levels, enhances muscle recovery, and improves overall well-being.
I would consider consulting with a sports nutritionist to create a personalized plan that keeps you on the right course to achieve your fitness goals.
4. Consistency is Key
Consistency is the linchpin of any successful fitness journey. Stick to your chosen workout program consistently to see long-term results. Establish a realistic and sustainable workout routine with the same workout that fits your schedule and preferences.
Consistent effort over time is crucial regardless of whether you're aiming for weight loss, muscle gain, or improved cardiovascular health. Track your progress, celebrate small victories, and stay committed to your fitness goals. Remember, lasting changes come from persistent and regular efforts.
5. Listen to Your Body
Listening to your body's signals during workouts. If you experience pain (not to be confused with the discomfort associated with a challenging workout), dizziness, or any unusual symptoms, stop and assess the situation.
Adjust your workout intensity or choose alternative exercises if needed. Adequate rest and recovery are equally important, so don't hesitate to incorporate rest days into your routine to allow your body to heal and prevent burnout.
6. Mindful Cool Down and Stretching
After completing your workout, take a few minutes for a mindful cool down and stretching routine. This helps improve flexibility, reduces muscle soreness, and promotes relaxation.
Pay attention to tight areas and incorporate stretches targeting those specific muscles.
7. Consider Personal Training Sessions
Planet Fitness may offer personal training sessions led by certified trainers. Investing in a few sessions can provide personalized guidance, tailored workout plans, and valuable insights into optimizing your fitness routine.
A former Planet Fitness employee stated, "At my gym, we had a personal trainer who would work with members for free. People just dropped by the front desk and asked if he was there and if he wasn't busy, he would go out and show them how to use the machines and do different workouts. Also, personal trainers offer free classes you can sign up for in different areas of the body. Those classes also involve teaching you how to use the equipment, and they're very small — no more than five people, and usually only 1 or 2.
Most PFs have those types of personal trainers. If yours doesn't, most of the staff should also know how to use the machines, and they can show you how to use them. Also, each machine comes with a diagram and a set of instructions on them."
(Source)
Frequently Asked Questions
Does Planet Fitness Have Free Weights?
Yes, Planet Fitness does provide free weights, including dumbbells. However, it's important to note that their collection may not be as extensive as other gyms catering to powerlifting or bodybuilding enthusiasts.
While Planet Fitness encourages a well-rounded approach to fitness, it focuses on creating a comfortable and judgment-free environment for individuals, regardless of fitness level.
Does Planet Fitness Have Squat Racks?
Planet Fitness typically does not feature traditional squat racks. Instead, they offer alternatives such as a Smith machine and various resistance machines designed to target the lower body.
While the gym may not have the equipment associated with heavy powerlifting, it provides ample options for individuals looking to engage in practical lower-body strength training.
How to Get Started at the Gym?
Tour the Gym:
Familiarize yourself with the layout, locate different exercise areas, and understand the available equipment.
Set Realistic Goals:
Establish both short-term and long-term fitness goals that are realistic and align with your aspirations.
Ask for Help:
Take advantage of the assistance provided by Planet Fitness staff. Whether you need guidance on using equipment or have questions about your workout routine, they are there to help.
Start Slow:
Begin your fitness journey with lighter weights and gradually increase the intensity of your workouts. This approach allows your body to adapt and reduces the risk of injury.
Ignore Opinions:
Remember that everyone is at the gym for their fitness journey. Don't worry about the opinions of others; focus on your goals and what makes you comfortable.
How Long Should I Rest Between Sets?
The duration of rest periods between sets depends on your fitness goals:
Strength Building: Aim for 2-3 minutes of rest between each set to allow for adequate recovery and maximal effort during each set.
Muscle Endurance/Toning: Keep rest periods shorter, ranging from 30 seconds to 1 minute. This approach helps maintain a much higher heart rate and emphasizes muscular endurance.
What's a Good Workout Routine at the Gym?
A well-rounded workout routine should include a balance of:
Cardiovascular Exercise: Engage in heart-healthy activities such as running, cycling, or elliptical training to improve heart health and burn calories.
Strength Training: Utilize free weights, resistance machines, and bodyweight exercises to target different muscle groups.
Flexibility Work: Incorporate stretching or yoga to enhance flexibility, reduce muscle stiffness, and prevent injuries.
Create your workout plan according to your fitness goals and health preferences. Whether your goal is to lose weight, muscle gain, or improve your overall fitness, a diverse workout routine ensures comprehensive results.
Outro
With these in-depth insights, you can build an effective workout routine at Planet Fitness. Consistency and dedication are the primary keys to success.
Tailor the provided plans to your fitness level and goals, and remember to enjoy the journey toward a healthier, stronger you. Planet Fitness is designed to be a supportive and judgment-free space, making it an ideal environment for individuals at all stages of their health and fitness journey.
Embrace the opportunities, stay committed, and enjoy the positive changes you make for your well-being.
Andrew Lenau
Author