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

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Chest Fly (Machine)

Bent Over Row (Dumbbell)

Lat Pulldown

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Extension (Machine)

Bicep Curl (Cable)

Upper 1

Leg Press

Stiff Leg Deadlift (Dumbbell)

Leg Extension

Leg Curl

Glute Kickback

Calf Raise (Machine)

Lower 1

Seated Overhead Press (Dumbbell)

Face Pull

Smith Machine Row

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Skull Crusher

Upper 2

Goblet Squat

Smith Machine Hip Thrusts

Deadlift (Dumbbell)

Lunge (Dumbbell)

Seated Leg Curl

Seated Calf Raise

Lower 2

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