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Planet Fitness Express Circuit

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15 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
    Aug 26, 2025 06:25

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25%
Glutes
17.7%
Hamstrings
15.9%
Abs
8.5%
Triceps
6.1%
Lats
5.5%
Biceps
5.5%
Upper Back
4.9%
Front Delts
3.7%
Chest
3%
Middle Delts
3%
Abductors
0.6%
Forearms
0.6%
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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
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4.8 Stars with 10, 000+ Ratings
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 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
-