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
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedSep 07, 2025 07:49
- Last EditedSep 12, 2025 02:27
Summary
Transform your physique with this comprehensive 8-week, 4-day upper/lower split program designed for serious lifters. Each week, you'll alternate between focused lower and upper body workouts, targeting all major muscle groups with a mix of machines and free weights. Expect to build strength and muscle endurance through varied rep ranges and intensities, ensuring consistent progress. Perfect for those ready to elevate their training routine and achieve tangible results!
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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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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Week 1
1 / 8 Weeks
Day 2
1
Leg Press4 Sets
8-12 Reps
-
2
Deadlift (Dumbbell)4 Sets
8-12 Reps
-
3
Leg Extension3 Sets
12-15 Reps
-
4
Leg Curl3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)3 Sets
10 Reps
-
6
Hip Adductor (Machine)3 Sets
10 Reps
-
7
Hyperextension3 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 Press4 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 Pull3 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
8
Cable Crunch3 Sets
10 Reps
-
9
Tricep Extension (Dumbbell)2 Sets
8-12 Reps
-
10
Cable Oblique Crunch3 Sets
10 Reps
-
Day 4
1
Goblet Squat4 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 Curl3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)3 Sets
10 Reps
-
6
Hip Adductor (Machine)3 Sets
10 Reps
-
7
Hyperextension3 Sets
10 Reps
-
8
Seated Calf Raise3 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 Fly3 Sets
8-10 Reps
-
5
Lateral Raise (Cable)3 Sets
8-10 Reps
-
6
Lat Pulldown4 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 Crunch3 Sets
10 Reps
-
10
Abs Crunch (Machine)3 Sets
AMRAP
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