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Planet Fitness Volume 3

by Shnark

Program Description

Full body bodybuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 13, 2025 02:51
  • Last Edited
    Oct 13, 2025 06:00

Summary

**Planet Fitness Volume 3** is a dynamic 4-week training program designed to elevate your strength and conditioning through a structured 5-day split. Each week focuses on a different muscle group, incorporating a variety of exercises like the Smith Machine Bench Press and Squats to maximize your gains. With a mix of machine and free weight movements, this program is perfect for anyone looking to build muscle and enhance their overall fitness. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Upper Back
9.8%
Front Delts
9.8%
Biceps
9.2%
Lats
6.9%
Chest
6.9%
Quadriceps
6.9%
Glutes
6.9%
Hamstrings
6.9%
Middle Delts
5.5%
Adductors
4.3%
Calves
3.5%
Abs
3.5%
Rear Delts
3.5%
Forearms
2.8%
Lower Back
2.6%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Cable Low Row
3
8 reps
-
4
Upright Row (Cable)
2
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
6
Hanging Leg Raise (Weighted)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Cable Low Row
3
8 reps
-
4
Upright Row (Cable)
2
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
6
Hanging Leg Raise (Weighted)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Cable Low Row
3
8 reps
-
4
Upright Row (Cable)
2
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
6
Hanging Leg Raise (Weighted)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Cable Low Row
3
8 reps
-
4
Upright Row (Cable)
2
10 reps
-
5
Calf Raise (Machine)
3
10 reps
-
6
Hanging Leg Raise (Weighted)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3A
Hip Adductor (Machine)
3
8 reps
-
3B
Hip Adductor (Machine)
3
8 reps
-
4A
Hamstring Curl
3
8 reps
-
4B
Leg Extension
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3A
Hip Adductor (Machine)
3
8 reps
-
3B
Hip Adductor (Machine)
3
8 reps
-
4A
Hamstring Curl
3
8 reps
-
4B
Leg Extension
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3A
Hip Adductor (Machine)
3
8 reps
-
3B
Hip Adductor (Machine)
3
8 reps
-
4A
Hamstring Curl
3
8 reps
-
4B
Leg Extension
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3A
Hip Adductor (Machine)
3
8 reps
-
3B
Hip Adductor (Machine)
3
8 reps
-
4A
Hamstring Curl
3
8 reps
-
4B
Leg Extension
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8 reps
-
2
Romanian Deadlift (Smith Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8 reps
-
2
Romanian Deadlift (Smith Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8 reps
-
2
Romanian Deadlift (Smith Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8 reps
-
2
Romanian Deadlift (Smith Machine)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Sideways Incline Lateral Raise (Dumbell)
3
8 reps
-
5
One Arm Lateral Raise (Cable)
3
8 reps
-
6
Reverse Pec Deck
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Cable Low Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hanging Leg Raise (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4A
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4B
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Sideways Incline Lateral Raise (Dumbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Overhead Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 5
1
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Sideways Incline Lateral Raise (Dumbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-