Planet Fitness Volume 3
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Cable Low Row | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4 | Upright Row (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 5 | Calf Raise (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Hanging Leg Raise (Weighted) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Hammer Curl (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Single Arm Tricep Extension (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Overhead Tricep Extension (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Incline Curl (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 6 | Preacher Curl (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Back Extension (Weighted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 3A | Hip Adductor (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3B | Hip Adductor (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| Superset | |||
| 4A | Hamstring Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4B | Leg Extension | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 5 | One Arm Lateral Raise (Cable) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 6 | Sideways Incline Lateral Raise (Dumbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Calf Raise (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Abs Crunch (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Pull-Up (Weighted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 6 | Dip (Weighted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Romanian Deadlift (Smith Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Leg Press | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Sideways Incline Lateral Raise (Dumbell) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 5 | One Arm Lateral Raise (Cable) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 6 | Reverse Pec Deck | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Planet Fitness Volume 3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Planet Fitness Volume 3 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Planet Fitness Volume 3 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
