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4 Day Upper/Lower Planet Fitness Plan (Machine & Dumbbell)
by Byron Q
291 athletes joined
5.0
(1 rating)
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
Jan 14, 2024 01:11
Last Edited
Jun 16, 2024 05:54
down_app
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
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
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
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
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
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
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
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
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Miho H.Man
a month ago
0 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This is actually a really good routine that was lifted from muscle and fitness's website so I knew it was going to be good when I ran it I'm glad he uploaded it made marginal changes but for the most part it stayed the same really great workout props to muscle and fitness and props to Op for uploading it