Pie-guy’s PF Machines Only 5-Day Plan

Transform your strength training with Pie-guy’s PF Machines Only Plan, a focused 12-week program designed for gym enthusiasts looking to maximize their results. Committing just three days a week, you'll engage in targeted machine workouts that emphasize major muscle groups, including chest, legs, and back, ensuring balanced development. Each session combines effective exercises like the Chest Press and Back Extensions, paired with essential cardio and stretching to enhance recovery and flexibility. Get ready to build strength and confidence as you push your limits!

Geared towards beginners or those returning to the gym after a long hiatus. All exercises will be using equipment found at most if not all Planet Fitness locations.

Every workout has a built in light treadmill warmup (feel free to sub any other cardio) and stretching, highly recommend using the stretching equipment at the gym.

Machine exercises only are listed for those not sure about form or not confident with dumbbells.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Walk

Stretching

Chest Press (Machine)

Back Extension (machine)

Chest Fly (Machine)

Incline Chest Press (Machine)

Leg Extension

Leg Curl

Calf Extension (Machine)

Shoulder Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Leg Press

Seated Dip (Machine)

Leg Press (45 Degrees)

Hip Abductor (Machine)

Hip Adductor (Machine)

1 reviews for Pie-guy’s PF Machines Only 5-Day Plan