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Planet Fitness Starter

by Abraham G.
5 athletes joined

Program Description

A simple workout you can do at Planet Fitness to get started on your fitness journey.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2024 06:32
  • Last Edited
    Jun 18, 2025 09:07

Summary

Kickstart your fitness journey with the Planet Fitness Starter program—a comprehensive 12-week plan designed for beginners looking to build strength and confidence. Committing just three days a week, you'll engage in a balanced mix of machine and dumbbell exercises targeting all major muscle groups, including legs, back, chest, arms, and shoulders. Each workout emphasizes progressive overload, pushing you to reach your potential while ensuring proper form and technique. Get ready to transform your body and establish a solid foundation for your fitness goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
2
Lat Pulldown
3 Sets
5-8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
Day 3
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Lat Pulldown
3 Sets
5-8 Reps
@8