Planet Fitness Novice

Getting back into weightlifting after a long break. Planet Fitness is a limited gym, with not much in terms of free weights or free barbells, but it's cheap and reliable and they're everywhere.

This is geared towards mostly machine use with some cable and very occasional dumbbell use.

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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

Week 17

Week 18

Leg Press

Chest Press (Machine)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Cardio

A: Push + Quads

Lat Pulldown

Leg Curl

Seated Row (Cable)

Rear Delt Fly (Machine)

Bicep Curl (Cable)

B: Pull + Hamstrings

Full Body

Lower + Push

Plank

Butt + Pull

Full Body + Intervals

Upper A

Back Extension (Weighted)

Incline Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Lateral Raise (Machine)

Face Pull

Single Arm Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Lower A

Lying Leg Curl

Split Squat (Dumbbell)

Lower B

Rebuild

Build & Capacity

4-Day Split

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