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BoostcampPNG

4 Day PF Upper/Lower Split

by Caelan M.
1 athletes joined

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.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 07, 2025 07:49
  • Last Edited
    Sep 09, 2025 01:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.7%
Quadriceps
10.1%
Upper Back
9.4%
Hamstrings
8.9%
Triceps
7%
Front Delts
6.5%
Chest
5.7%
Lats
5.4%
Middle Delts
5.3%
Biceps
5%
Lower Back
4.7%
Abs
4.7%
Abductors
3.5%
Adductors
3.5%
Calves
3.1%
Rear Delts
3.1%
Forearms
0.5%
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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
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Cable Oblique Crunch
3
10 reps
-
10
Abs Crunch (Machine)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Single Arm Cable Chest Fly
3
8-10 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Lat Pulldown
4
8-10 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Pallof Press
3
10 reps
-
10
High Plank Cable Knee To Chest
3
10 reps
-
11
Cable Oblique Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
12-15 reps
-
8
Calf Raise (Machine)
3
20 reps
-
9
Pull Through (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Arnold Press
4
8-10 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Face Pull
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Cable Crunch
3
10 reps
-
9
Tricep Extension (Dumbbell)
2
8-12 reps
-
10
Cable Oblique Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Seated Leg Curl
3
10-15 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Hyperextension
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Pull Through (Cable)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press
4 Sets
8-12 Reps
-
2
Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10 Reps
-
7
Hyperextension
3 Sets
12-15 Reps
-
8
Calf Raise (Machine)
3 Sets
20 Reps
-
9
Pull Through (Cable)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Arnold Press
4 Sets
8-10 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-10 Reps
-
6
Face Pull
3 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
9
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
-
10
Cable Oblique Crunch
3 Sets
10 Reps
-
Day 4
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
3
Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
4
Seated Leg Curl
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10 Reps
-
7
Hyperextension
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
20 Reps
-
9
Pull Through (Cable)
4 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Single Arm Cable Chest Fly
3 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Lat Pulldown
4 Sets
8-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
8
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
9
Cable Oblique Crunch
3 Sets
10 Reps
-
10
Abs Crunch (Machine)
3 Sets
AMRAP
-