Program Description
Based on the Express Circuit at Planet Fitness. This is not an official PF program, just a tracker for using the standard express layout Use the stoplight to know when to start, stop and switch. Some exercises are close matches based on what is on the app vs at PF.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedApr 15, 2024 09:33
- Last EditedJun 18, 2025 09:22

Summary
Transform your fitness routine with the Planet Fitness Express Circuit, a dynamic 4-week program designed for those looking to maximize their workouts in just three days a week. This circuit combines strength and endurance exercises, utilizing machines and free weights to target all major muscle groups, including chest, legs, and arms. Each session is structured to keep your heart rate up while building strength, ensuring you stay engaged and motivated. Get ready to see results and elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Step-Up (Weighted)
1
-
3
Leg Press (45 Degrees)
1
-
4
Step-Up (Weighted)
1
-
5
Lat Pulldown
1
-
6
Step-Up (Weighted)
1
-
7
Shoulder Press (Machine)
1
-
8
Step-Up (Weighted)
1
-
9
Leg Curl
1
-
10
Step-Up (Weighted)
1
-
11
Bicep Curl (Machine)
1
-
12
Step-Up (Weighted)
1
-
13
Tricep Pushdown (Cable)
1
-
14
Step-Up (Weighted)
1
-
15
Seated Row (Machine)
1
-
16
Step-Up (Weighted)
1
-
17
Cable Crunch
1
-
18
Step-Up (Weighted)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)1 Set
-
2
Step-Up (Weighted)1 Set
-
3
Leg Press (45 Degrees)1 Set
-
4
Step-Up (Weighted)1 Set
-
5
Lat Pulldown1 Set
-
6
Step-Up (Weighted)1 Set
-
7
Shoulder Press (Machine)1 Set
-
8
Step-Up (Weighted)1 Set
-
9
Leg Curl1 Set
-
10
Step-Up (Weighted)1 Set
-
11
Bicep Curl (Machine)1 Set
-
12
Step-Up (Weighted)1 Set
-
13
Tricep Pushdown (Cable)1 Set
-
14
Step-Up (Weighted)1 Set
-
15
Seated Row (Machine)1 Set
-
16
Step-Up (Weighted)1 Set
-
17
Cable Crunch1 Set
-
18
Step-Up (Weighted)1 Set
-
Day 2
1
Chest Press (Machine)1 Set
-
2
Step-Up (Weighted)1 Set
-
3
Leg Press (45 Degrees)1 Set
-
4
Step-Up (Weighted)1 Set
-
5
Lat Pulldown1 Set
-
6
Step-Up (Weighted)1 Set
-
7
Shoulder Press (Machine)1 Set
-
8
Step-Up (Weighted)1 Set
-
9
Leg Curl1 Set
-
10
Step-Up (Weighted)1 Set
-
11
Bicep Curl (Machine)1 Set
-
12
Step-Up (Weighted)1 Set
-
13
Tricep Pushdown (Cable)1 Set
-
14
Step-Up (Weighted)1 Set
-
15
Seated Row (Machine)1 Set
-
16
Step-Up (Weighted)1 Set
-
17
Cable Crunch1 Set
-
18
Step-Up (Weighted)1 Set
-
Day 3
1
Chest Press (Machine)1 Set
-
2
Step-Up (Weighted)1 Set
-
3
Leg Press (45 Degrees)1 Set
-
4
Step-Up (Weighted)1 Set
-
5
Lat Pulldown1 Set
-
6
Step-Up (Weighted)1 Set
-
7
Shoulder Press (Machine)1 Set
-
8
Step-Up (Weighted)1 Set
-
9
Leg Curl1 Set
-
10
Step-Up (Weighted)1 Set
-
11
Bicep Curl (Machine)1 Set
-
12
Step-Up (Weighted)1 Set
-
13
Tricep Pushdown (Cable)1 Set
-
14
Step-Up (Weighted)1 Set
-
15
Seated Row (Machine)1 Set
-
16
Step-Up (Weighted)1 Set
-
17
Cable Crunch1 Set
-
18
Step-Up (Weighted)1 Set
-