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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 03:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Upper Back
9.6%
Quadriceps
8.8%
Lats
8.3%
Front Delts
8%
Chest
7.9%
Biceps
7.7%
Middle Delts
6.7%
Glutes
6.6%
Hamstrings
6.1%
Adductors
5.3%
Calves
4.4%
Abs
3.1%
Rear Delts
3.1%
Lower Back
2.6%
Forearms
0.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
-
-
-