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Planet fitness gains

by derek H.
39 athletes joined

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
    Sep 10, 2025 02:00

Summary

Unlock your potential with the "Planet Fitness Gains" program, a comprehensive 4-week journey designed to build strength and muscle across all major muscle groups. Committing to just 4 days a week, you'll engage in targeted workouts that include dynamic exercises like the Seated Shoulder Press and Squats, ensuring balanced development. With a focus on proper form and intensity, this program is perfect for lifters at any level looking to elevate their fitness game. Get ready to transform your physique and feel stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
11%
Front Delts
9.5%
Lats
8.7%
Abs
8.2%
Biceps
8.1%
Chest
7.7%
Glutes
6.9%
Hamstrings
6.6%
Middle Delts
6.4%
Lower Back
6%
Rear Delts
4.4%
Quadriceps
4%
Forearms
0.9%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
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