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Planet Fitness Express Circuit
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3 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 06, 2024 10:30
down_app
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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 Set
18
Step-Up (Weighted)
1 Set
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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 Set
18
Step-Up (Weighted)
1 Set
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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 Set
18
Step-Up (Weighted)
1 Set
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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 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 Pulldown
1 Set
6
Step-Up (Weighted)
1 Set
7
Shoulder Press (Machine)
1 Set
8
Step-Up (Weighted)
1 Set
9
Leg Curl
1 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 Crunch
1 Set
18
Step-Up (Weighted)
1 Set