Planet Fitness Workout Plan: 3-Day Full Body Routine

After questioning if Planet Fitness is even a real gym, you’re probably wondering if a 3-day full-body workout routine at their so-called “judgment-free zone” is worth it.

Well, yes it is. Some “hardcore” gym rats might say otherwise, but the truth is that you can still get a good workout at Planet Fitness despite their lack of some fan-favorite equipment.

Don’t believe us? Check out the details of this Planet Fitness workout routine we prepared for you.

What is the 3 Day Full-Body Planet Fitness Workout?

This full-body Planet Fitness workout routine consists of 21 exercises that span over three days. This routine would be a great place to start for beginners or anyone looking to maintain overall fitness.

You’ll get to hit each muscle group 2-3 times, which is ideal for building muscle. And you’ll only be at the gym three days weekly, which isn’t too much (plus there’s enough time for recovery).  

Although, expect to spend at least an hour at Planet Fitness each workout day since you’re doing a full-body routine.

Workout Overview

Below is a brief overview of this 3 Day Full-Body Planet Fitness workout routine:

Related: Hot Take: Honestly, Planet Fitness Isn’t That Bad

Equipment

You’ll be making use of the pulley machine, benches, Smith machine, resistance machines, and dumbbell free weights at Planet Fitness.

But due to equipment restrictions, you’ll find some major compound lifts missing from this program. Since loaded barbells are not welcome in the “judgement-free” zone, you won’t be able to do any back squats or deadlifts at Planet Fitness.

However, it’s still easy to work some of those same muscle groups using other methods like the back extension.

Target Audience

This workout is perfect for anyone just starting out and looking for massive gains quickly. It’s also a great option for anyone that can’t currently dedicate five days a week at the gym.

With that said, you have to be dedicated with this routine since some of the workouts can exceed an hour. Your gains will thank you for the long term.

Adjustments

While some exercises are useful in building muscle, they can also lead to injury if done improperly or with an extremely heavy weight.

So you may need to make adjustments to this routine. For example, if you’re looking for a good vertical pull exercise to add to this routine, you can do lat pull-downs or use Planet Fitness’ assisted pull-up machine.

Additionally, you know as well as I do that when 5 PM rolls around, the gym gets packed tighter than white rice in a sushi roll. So, be prepared to substitute exercises based on what equipment is available at the time of your visit.

3 Day Full-body Planet Fitness Workout Details

Here’s a rundown of the exercises, sets, and rep you’ll be doing each training day on this Planet Fitness workout routine:

Day 1 

• Goblet Squat – 4 sets x 8-12 reps
• Lying leg curl – 3 sets x 10-15 reps
• Standing calf raise – 2 sets x 15-20 reps
• Dumbbell row – 4 sets x 8-12 reps
• Lat pull down – 3 sets x 10-15 reps
• Incline dumbbell bench press – 4 sets x 8-12 reps
• Lateral raise – 3 sets x 10-15 reps

Day 2 

• Dumbbell stiff leg deadlift – 4 sets x 8-12 reps
• Leg extension – 3 sets x 10-15 reps
• Assisted pullup machine – 4 sets x 8-12 reps
• Seated cable rows – 3 sets x 10-15 reps
• Seated dumbbell press – 4 sets x 8-12 reps
• Skullcrusher – 3 sets x 8-12 reps
• Dumbbell curl – 3 sets x 8-12 reps

Day 3

• Leg press – 4 sets x 8-12 reps
• Walking lunges – 3 sets x 10-15 reps
• Standing calf raise – 2 sets x 15-20 reps
• Smith machine row – 4 sets x 8-12 reps
• Cable face pull –  3 sets x 10-15 reps
• Push up – 3 sets x 10-15 reps 
• Close grip push up – 3 sets x 8-12 reps 
• Cable curl – 3 sets x 8-12 reps

Planet Fitness Workout Pros

For the most part, this workout routine is perfect for any beginner, especially if you’re looking for gains and strength. Here are the major benefits of participating in this workout routine.

1. It targets the entire body in a single workout. Each workout hits almost every muscle group. This is great if you’re a beginner since you’ll be able to take advantage of quick recovery.
2. No single muscle group is overworked. The biggest problem with many legitimate full-body routines is that certain muscles like the chest and triceps are overworked. This routine limits all exercises to three sets a piece to get in some training, but not overdo it.
3. You have alternatives. This is one of the benefits of going to Planet Fitness. If the equipment you’re looking to use is currently occupied, you can simply perform the exercise with a similar piece of equipment (e.g. Swapping out dumbbell bench press with a Smith Machine bench press).

Planet Fitness Workout Cons

As much as we would love to say that this is the perfect workout, it has its downfalls like any other workout routine. Here are the negatives associated with this routine.

1. It takes a while to complete. Given the fact that you’ll be doing about 23 sets followed by 1-2 minutes of rest after each, you’ll be in the gym for well over an hour. If you’re a beginner, that can be a bit overwhelming.
2. It might not target the muscles you’re going for. You want gains, but you may want to see more gains in the triceps, biceps, or other specific muscles. This routine equally works on all areas of the body, which might not lead to the exact gains that you’re looking for.

Dieting and Nutrition for this Planet Fitness Workout

Even with the best workout routine, you can’t expect to make long-term progress without the help of a well-crafted diet.

It’s like running uphill in a snow storm.

That’s why if you want to improve your results you should follow some basic diet guidelines like:

• Consume 300-500 calories over maintenance to build new muscle
• Consume 300-500 calories under maintenance to lose fat
• Consume about 1 gram of protein per pound of body weight to support protein synthesis
• Consume 20-30% of daily calories in healthy fats to regulate hormones
• Fill the rest of your calories with carbohydrates to maintain energy

These guidelines seem pretty straightforward, but for a beginner that’s never counted calories or tracked how my much protein their consuming on a daily basis…

This process can be a little frustrating.

And for a lot of guys, it’s enough to make them give up before even trying.

Now, if the thought of tracking, shopping, and measuring (all in the name of being ripped) sounds like a pain, you may want to consider signing up for Superhero X12.

Why?

Superhero X12 is a complete body transformation system with a killer Diet & Nutrition Module that shows you (step-by-step) how to follow a muscle-building diet so it’s as easy as possible (and you actually like it).

What makes this module so good are all the tools that you get with it.

For example, you get the Superhero X12 Diet & Nutrition Guide.

This is a massive resource that gives you all the details of “how” and “what” you should eat so you can lose body fat and build muscle with the least amount of friction. (Make sure you check out Keith’s signature Macro Flex Tracking method.)

Then there’s the Idiot Proof Grocery List.

And yes, it’s just what it sounds like. It’s a concise list of exactly all the muscle-building foods you need to buy at the grocery store so you can completely kill your anxiety, get exactly what you need, and grocery-shop like a no-nonsense fitness veteran.

Next, there’s the SX Nutrition Calculator.

No offense, but calculating your daily calories and macros with pencil and paper is for cavemen. Thanks to the SX Nutrition Calculator, all you have to do is plug in a few details about yourself, click a button, and all the critical numbers for your diet are calculated for you. 

Finally, (and these are gold) there are Sample Meal Plans in the Bonuses section.

If you have no idea what a healthy-ish meal for building muscle should look like, these meal plans got you covered.

With five bulking meal plans and four cutting meal plans (all at different weight levels and meal/snack combinations) you’ll get valuable inspiration on what you should eat (based on past fitness clients) to transform your body. You can try following these plans to a “T”, or tweak them to match your own goals.

Either way, you don’t have to start with a blank slate. This program does the legwork for you.

And this is just the diet portion of the program, there are ton of other powerful resources for training, habits, and accountability that’ll take your fitness journey from a walk to a run.

You can get a behind-the-scenes look at these things in our Superhero X12 review.

Wanna see the program for yourself? Click the button below.

Simplify Your Diet with Superhero X12!

Planet Fitness Workout Routine FAQs

Does Planet Fitness give you a workout plan?

Yes, Planet Fitness will create a customized program for you after discussing your medical background, fitness goals, and exercise history with a certified PF trainer. You can contact them through their website, PF mobile app, or the front desk at their gyms.

Is a 3-day workout routine at Planet Fitness any good?

Yes, a 3-day workout routine is good for Planet Fitness because it allows for adequate muscle recovery and adaptation while also fitting well within the constraints of a busy schedule. This type of split allows each muscle group to be worked more frequently, which can lead to faster muscle and strength gains.