logo
BoostcampPNG

3 Day Full Body Planet Fitness Workout

by Erik
3 athletes joined

Program Description

Provides a 3 day full body workout one could do with the equipment at Planet Fitness. Taken from muscleandstrength.com.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 16, 2025 07:19
  • Last Edited
    Jul 12, 2025 01:51

Summary

Transform your fitness routine with this 8-week, 3-day full-body workout designed specifically for Planet Fitness. Each session targets major muscle groups using a mix of dumbbells and machines, ensuring you build strength and endurance efficiently. With exercises like Goblet Squats, Dumbbell Rows, and Incline Bench Press, you’ll engage your legs, back, chest, and shoulders for a balanced approach to fitness. Perfect for all levels, this program will help you achieve your goals while keeping your workouts fresh and exciting!
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
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
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Lying Leg Curl
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Lat Pulldown
3
10-15 reps
-
6
Incline Bench Press (Dumbbell)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Pull-Up (Assisted)
4
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Bench Press (Dumbbell)
3
10-15 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Standing Calf Raise
2
15-20 reps
-
4
Bent Over Row (Smith Machine)
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Push Up
3
10-15 reps
-
7
Narrow Push Up
3
8-12 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
4 Sets
8-12 Reps
-
2
Lying Leg Curl
3 Sets
10-15 Reps
-
3
Standing Calf Raise
2 Sets
15-20 Reps
-
4
Dumbbell Row
4 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
10-15 Reps
-
6
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
6
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Leg Press
4 Sets
8-12 Reps
-
2
Walking Lunge
3 Sets
10-15 Reps
-
3
Standing Calf Raise
2 Sets
15-20 Reps
-
4
Bent Over Row (Smith Machine)
4 Sets
8-12 Reps
-
5
Face Pull
3 Sets
10-15 Reps
-
6
Push Up
3 Sets
10-15 Reps
-
7
Narrow Push Up
3 Sets
8-12 Reps
-
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
-