Brandon’s PF Full Body

Program Description

This full body workout program at Planet Fitness hopefully can help you get stronger, build some muscle, and feel better overall without overcomplicating things. You’ll use stuff that’s easy to find at Planet Fitness, like dumbbells, cable machines, the Smith machine, and bodyweight setups, so it’s not hard to get started, no matter your experience level. Each workout—Day 1, Day 2, and Day 3—hits your whole body, so you’re working your legs, arms, back, chest, and core all in one go. That way, you’re training like you move in real life, using a bunch of muscles together. On Day 1, for example, you’ve got Goblet Squats and Lying Leg Curls for your legs, Dumbbell Rows and Lat Pulldowns for your back and arms, and Weighted Abs Crunches for your core. Days 2 and 3 mix it up with stuff like Stiff Leg Deadlifts, Pull-Ups, and Push-Ups to keep things balanced and work different areas. The reps for each exercise are set up to help you get stronger and last longer. Some exercises, like Leg Press on Day 3, have lower reps, around 6-8, to focus on building strength. Others, like Standing Calf Raises, go higher, around 15-20, to help with endurance and muscle tone. It’s a good mix to keep you improving without burning out. To keep making progress, once you can hit the max reps on an exercise, go to the next available weight. That way, you’re always pushing yourself a little more. The program uses both big movements and smaller ones. Bigger exercises, like Pull-Ups and Bench Press, work a lot of muscles at once, which helps with overall strength and coordination. Smaller ones, like Bicep Curls and Skull Crushers, focus on specific muscles to help them grow and get more defined. You’ve also got Weighted Abs Crunches every day to keep your core strong, which helps with balance and staying injury-free. Working out three times a week gives your body enough rest between sessions to recover and grow stronger. It’s a schedule you can stick to without feeling overwhelmed, and it helps you build a habit that’ll keep you moving forward. The goal is to get you feeling stronger, more capable, and ready for whatever you’ve got going on, all while keeping things simple and doable at Planet Fitness.

Program Overview

To Start The Program