Derek's Planet Fitness Machine Only Workout

A simple program for Planet Fitness members to follow using machines only for consistent workouts. 

*18-Week Workout Progression Plan
Program Philosophy*

This plan is built on the principle of progressive overload, the most effective way to build strength and muscle. The rules are simple but crucial: you must challenge your muscles consistently and intelligently. Your progress is dictated by your performance. Listen to your body, focus on form, and be consistent.

The Core Rules of Progression
Follow these two rules for every single exercise in your program.

1. The Success Rule: Add 5 lbs
If you successfully complete all the assigned sets and repetitions for an exercise with proper form, you have earned the right to increase the weight.

Action: The next time you perform that same exercise, increase the weight by 5 lbs.

Example:

Workout A - Week 1: Bench Press - 3 sets of 8 reps at 135 lbs.

Result: You successfully complete all 3 sets of 8 reps.

Workout A - Week 2: Your new working weight for Bench Press is 140 lbs.

2. The Failure Protocol: Deload by 10%
If you fail to complete all the assigned repetitions for any given set of an exercise, you have not yet adapted to the current weight. Do not get discouraged; this is a normal and necessary part of training.

Action: The next time you perform that same exercise, reduce the weight by 10% and work your way back up.

How to Calculate the 10% Deload:

Take your current weight and multiply it by 0.10.

Subtract that number from your current weight.

Round the result to the nearest 5 lb increment (as most gyms use 2.5 lb and 5 lb plates).

Example 1: Clear Calculation

Workout B - Week 3: Leg Press - 4 sets of 10 reps at 250 lbs.

Result: On your last set, you only manage 7 reps. You have failed the protocol.

Calculation: 250 lbs * 0.10 = 25 lbs.

New Weight: 250 lbs - 25 lbs = 225 lbs.

Workout B - Week 4: Your new working weight for Leg Press is 225 lbs. You will attempt to complete all 4 sets of 10 at this new, lighter weight. Once successful, you will begin adding 5 lbs at a time again.

Example 2: Rounding Needed

Workout C - Week 5: Seated Cable Row - 3 sets of 12 reps at 120 lbs.

Result: You fail to complete 12 reps on your second and third sets.

Calculation: 120 lbs * 0.10 = 12 lbs.

New Weight Calculation: 120 lbs - 12 lbs = 108 lbs.

Rounding: The closest standard weight is 110 lbs (or 105 lbs depending on the machine). Round to the nearest logical weight.

Workout C - Week 6: Your new working weight for Seated Cable Row is 110 lbs.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Hack Squat

Abs Crunch (Machine)

Lat Pulldown

Leg Curl

Bicep Curl (Machine)

Seated Row (Machine)

Leg Press

Shoulder Press (Machine)

Leg Extension

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