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Planet fitness UL

by BryantVagle

Program Description

Meow

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 23, 2025 03:03
  • Last Edited
    Aug 19, 2025 05:59

Summary

Embark on an 8-week journey with the Planet Fitness UL program, designed to elevate your strength and sculpt your physique. Committing just four days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, from chest presses to leg curls. This program combines machine and free weight movements to ensure balanced development and optimal results. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.2%
Biceps
11.2%
Front Delts
9.8%
Hamstrings
8.3%
Triceps
8.3%
Chest
7.8%
Quadriceps
6.1%
Forearms
5.9%
Adductors
5.9%
Abs
5.4%
Middle Delts
4.9%
Upper Back
4.9%
Calves
4.9%
Lower Back
2.4%
Glutes
2.4%
Rear Delts
0.5%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Incline Press
2
-
2
Neutral Grip Shoulder Press
2
-
3
Lateral Raise (Cable)
2
-
4
Dip (Weighted)
2
-
5
Chest Supported Row (Machine)
2
-
6
Single Arm Lat Row
4
-
7
Single Arm Preacher Curls (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Stiff Leg Deadlifts
2
-
2
Leg Press (45 Degrees)
1
-
3
Leg Extension
1
-
4
Planet Fitness Leg Curl
1
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Chest Press
2
-
2
Shoulder Press (Machine)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Machine Pull Down
2
-
5
Seated Dip (Machine)
2
-
6
Preacher Curl (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Planet Fitness Leg Curl
2
-
3
Leg Extension
1
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Leg Press)
2
-
6
Torso Twist Machine
2
-
Week 1
1 / 8 Weeks
Day 1
1
Plate Loaded Incline Press
2 Sets
-
2
Neutral Grip Shoulder Press
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Dip (Weighted)
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
Single Arm Lat Row
4 Sets
-
7
Single Arm Preacher Curls (Machine)
4 Sets
-
Day 2
1
Machine Stiff Leg Deadlifts
2 Sets
-
2
Leg Press (45 Degrees)
1 Set
-
3
Leg Extension
1 Set
-
4
Planet Fitness Leg Curl
1 Set
-
5
Hip Adductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
Day 3
1
Supine Chest Press
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Machine Pull Down
2 Sets
-
5
Seated Dip (Machine)
2 Sets
-
6
Preacher Curl (Dumbbell)
4 Sets
-
Day 4
1
Squat (Smith Machine)
2 Sets
-
2
Planet Fitness Leg Curl
2 Sets
-
3
Leg Extension
1 Set
-
4
Hip Adductor (Machine)
2 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
6
Torso Twist Machine
2 Sets
-