PLANET FITNESS DESTROYER

The entire reason this program exists is simple:
To take an intermediate lifter who only has a Planet Fitness Black Card and turn him (or her) into an absolute walking cartoon in 16 weeks: a thick-as-hell back that looks like a topographical map of the Himalayas, a chest that sits on a shelf, traps that touch the ears, 3D cannonball shoulders from every angle, arms that stretch sleeves, and legs that finally match the upper-body freak show, all while keeping the waist tight and athletic.
This is NOT a “get toned,” “feel-good,” or “general fitness” routine.
This is a calculated, science-based, upper-body specialization assault that weaponizes every Smith machine, cable stack, Hammer Strength plate, and dumbbell in the building to force-feed maximum hypertrophy into the exact muscles that make you look jacked in (and out of) clothes.
Lower body is trained hard enough to build real size and a glute/erector shelf that makes your waist look tiny and your back look even denser, but never so much that it steals recovery from the real priority: building the most head-turning, intimidating, T-shirt-destroying upper body possible with commercial-gym equipment.
In 16 weeks you will not “make decent progress.”
You will get stupidly, undeniably, cartoonishly thick from collarbone to elbow, and thick from hip to knee.
That is the entire purpose.
Everything else is noise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Smith Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

Standing Shoulder Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Alternating Dumbbell Curl

Upper 1

Squat (Smith Machine)

Hip Thrust (Machine)

Leg Press

Leg Curl

Hip Abductor (Machine)

Seated Calf Raise

Lower 2

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Bayesian Curl

Rear Delt Fly (Cable)

Abs Crunch (Machine)

Bro day

Romanian Deadlift (Dumbbell)

Leg Extension

Seated Hamstring Curl

Glute Kickback

Calf Raise (Leg Press)

Lower 1 

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Calf Raise (Machine)

Upper 2

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