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3 Day Full Body Planet Fitness Workout

by Erik

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
    Jun 16, 2025 07:29
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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
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
-