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Planet fitness gains
by derek H.
Program Description
Gains at planet fitness
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
May 29, 2024 06:34
Last Edited
May 31, 2024 10:59
down_app
Week 1
1 / 4 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
3
Front Raise
3 Sets
15 Reps
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
5
Reverse Pec Deck
4 Sets
20 Reps
@6
6
Shoulder Press (Machine)
5 Sets
15-20 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Squat (Smith Machine)
3 Sets
15 Reps
@6
2
Leg Curl
4 Sets
15-20 Reps
@7
3
Leg Extension
4 Sets
15-20 Reps
@7
4
Good Morning
4 Sets
AMRAP
@7
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
3
Pec Deck (Machine)
4 Sets
20 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15-25 Reps
@7
5
Dip (Bodyweight)
4 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
12-15 Reps
@7
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
4 Sets
20 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15-25 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15-20 Reps
@7
8
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
9
Back Extension
4 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
3
Pec Deck (Machine)
4 Sets
20 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15-25 Reps
@7
5
Dip (Bodyweight)
4 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Squat (Smith Machine)
3 Sets
15 Reps
@6
2
Leg Curl
4 Sets
15-20 Reps
@7
3
Leg Extension
4 Sets
15-20 Reps
@7
4
Good Morning
4 Sets
AMRAP
@7
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
12-15 Reps
@7
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
4 Sets
20 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15-25 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15-20 Reps
@7
8
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
9
Back Extension
4 Sets
12-15 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
3
Front Raise
3 Sets
15 Reps
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
5
Reverse Pec Deck
4 Sets
20 Reps
@6
6
Shoulder Press (Machine)
5 Sets
15-20 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
3
Pec Deck (Machine)
4 Sets
20 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15-25 Reps
@7
5
Dip (Bodyweight)
4 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Squat (Smith Machine)
3 Sets
15 Reps
@6
2
Leg Curl
4 Sets
15-20 Reps
@7
3
Leg Extension
4 Sets
15-20 Reps
@7
4
Good Morning
4 Sets
AMRAP
@7
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
12-15 Reps
@7
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
4 Sets
20 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15-25 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15-20 Reps
@7
8
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
9
Back Extension
4 Sets
12-15 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
3
Front Raise
3 Sets
15 Reps
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
5
Reverse Pec Deck
4 Sets
20 Reps
@6
6
Shoulder Press (Machine)
5 Sets
15-20 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
3
Pec Deck (Machine)
4 Sets
20 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15-25 Reps
@7
5
Dip (Bodyweight)
4 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Squat (Smith Machine)
3 Sets
15 Reps
@6
2
Leg Curl
4 Sets
15-20 Reps
@7
3
Leg Extension
4 Sets
15-20 Reps
@7
4
Good Morning
4 Sets
AMRAP
@7
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
12-15 Reps
@7
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
4 Sets
20 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15-25 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15-20 Reps
@7
8
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
9
Back Extension
4 Sets
12-15 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
3
Front Raise
3 Sets
15 Reps
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
5
Reverse Pec Deck
4 Sets
20 Reps
@6
6
Shoulder Press (Machine)
5 Sets
15-20 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10