Planet Fitness Express Circuit

7 athletes joined

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

Level

Beginner

Goal

Muscle & Sculpting

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

30 minutes

Created

Apr 15, 2024 09:33

Last Edited

Jun 29, 2024 01:26

Day 1

Chest Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Press (45 Degrees)

1 Set

Step-Up (Weighted)

1 Set

Lat Pulldown

1 Set

Step-Up (Weighted)

1 Set

Shoulder Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Curl

1 Set

Step-Up (Weighted)

1 Set

Bicep Curl (Machine)

1 Set

Step-Up (Weighted)

1 Set

Tricep Pushdown (Cable)

1 Set

Step-Up (Weighted)

1 Set

Seated Row (Machine)

1 Set

Step-Up (Weighted)

1 Set

Cable Crunch

1 Set

Step-Up (Weighted)

1 Set

Day 2

Chest Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Press (45 Degrees)

1 Set

Step-Up (Weighted)

1 Set

Lat Pulldown

1 Set

Step-Up (Weighted)

1 Set

Shoulder Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Curl

1 Set

Step-Up (Weighted)

1 Set

Bicep Curl (Machine)

1 Set

Step-Up (Weighted)

1 Set

Tricep Pushdown (Cable)

1 Set

Step-Up (Weighted)

1 Set

Seated Row (Machine)

1 Set

Step-Up (Weighted)

1 Set

Cable Crunch

1 Set

Step-Up (Weighted)

1 Set

Day 3

Chest Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Press (45 Degrees)

1 Set

Step-Up (Weighted)

1 Set

Lat Pulldown

1 Set

Step-Up (Weighted)

1 Set

Shoulder Press (Machine)

1 Set

Step-Up (Weighted)

1 Set

Leg Curl

1 Set

Step-Up (Weighted)

1 Set

Bicep Curl (Machine)

1 Set

Step-Up (Weighted)

1 Set

Tricep Pushdown (Cable)

1 Set

Step-Up (Weighted)

1 Set

Seated Row (Machine)

1 Set

Step-Up (Weighted)

1 Set

Cable Crunch

1 Set

Step-Up (Weighted)

1 Set