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4 Day Upper/Lower Planet Fitness Plan (Machine & Dumbbell)

by Ash W.

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. Perform the workout program for about 8 weeks – at that point, you can progress to a new workout program.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 12:13
  • Last Edited
    May 27, 2025 12:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Bent Over Row (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shoulder Press (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Machine)
2
8-12 reps
-
8
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Face Pull
3
10-15 reps
-
3
Smith Machine Row
4
8-15 reps
-
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Chest Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Skull Crusher
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Smith Machine Hip Thrusts
4
8-12 reps
-
3
Deadlift (Dumbbell)
4
8-12 reps
-
4
Lunge (Dumbbell)
3
10-15 reps
-
5
Seated Leg Curl
3
10-15 reps
-
6
Seated Calf Raise
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
10-15 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
8-12 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Tricep Extension (Machine)
2 Sets
8-12 Reps
-
8
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Leg Press
4 Sets
8-12 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Glute Kickback
3 Sets
12-15 Reps
-
6
Calf Raise (Machine)
3 Sets
20 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Face Pull
3 Sets
10-15 Reps
-
3
Smith Machine Row
4 Sets
8-15 Reps
-
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
6
Chest Fly (Cable)
3 Sets
10-15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Skull Crusher
2 Sets
8-12 Reps
-
Day 4
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Smith Machine Hip Thrusts
4 Sets
8-12 Reps
-
3
Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
4
Lunge (Dumbbell)
3 Sets
10-15 Reps
-
5
Seated Leg Curl
3 Sets
10-15 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-