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4 Day Upper/Lower Planet Fitness Plan (Machine & Dumbbell)

by Michael Dawson (dawsySK)
31 athletes joined

Program Description

As you probably know, Planet Fitness is known for only having machines and dumbbells. That’s all you really need to get in an efficient workout – especially if you’re still just beginning your fitness journey. The workout below is a 4 day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises. Perform the workout program for about 8 weeks – at that point, you can progress to a new workout program.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 02:27
  • Last Edited
    Sep 15, 2024 09:09
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Chest Fly (Machine)
3
10-15 reps
3
Bent Over Row (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Shoulder Press (Machine)
4
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Tricep Extension (Machine)
2
8-12 reps
8
Bicep Curl (Cable)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
3
Leg Extension
3
12-15 reps
4
Leg Curl
3
12-15 reps
5
Glute Kickback
3
12-15 reps
6
Calf Raise (Machine)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
2
Face Pull
3
10-15 reps
3
Smith Machine Row
4
8-15 reps
4
Pull-Up (Assisted)
4
8-12 reps
5
Incline Bench Press (Dumbbell)
4
8-12 reps
6
Chest Fly (Cable)
3
10-15 reps
7
Bicep Curl (Dumbbell)
2
8-12 reps
8
Skull Crusher
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
2
Smith Machine Hip Thrusts
4
8-12 reps
3
Deadlift (Dumbbell)
4
8-12 reps
4
Lunge (Dumbbell)
3
10-15 reps
5
Seated Leg Curl
3
10-15 reps
6
Seated Calf Raise
3
20 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
3 Sets
10-15 Reps
3
Bent Over Row (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shoulder Press (Machine)
4 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Machine)
2 Sets
8-12 Reps
8
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press
4 Sets
8-12 Reps
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-12 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Leg Curl
3 Sets
12-15 Reps
5
Glute Kickback
3 Sets
12-15 Reps
6
Calf Raise (Machine)
3 Sets
20 Reps
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
2
Face Pull
3 Sets
10-15 Reps
3
Smith Machine Row
4 Sets
8-15 Reps
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
6
Chest Fly (Cable)
3 Sets
10-15 Reps
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
8
Skull Crusher
2 Sets
8-12 Reps
Day 4
1
Goblet Squat
4 Sets
8-12 Reps
2
Smith Machine Hip Thrusts
4 Sets
8-12 Reps
3
Deadlift (Dumbbell)
4 Sets
8-12 Reps
4
Lunge (Dumbbell)
3 Sets
10-15 Reps
5
Seated Leg Curl
3 Sets
10-15 Reps
6
Seated Calf Raise
3 Sets
20 Reps