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Planet Fitness Upper Lower

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Program Description

Transform your physique with the **Planet Fitness Upper Lower** program, a comprehensive 6-week journey designed for novice lifters. This program features 24 sessions, each lasting about 60 minutes, focusing on bodybuilding and muscle sculpting. You'll engage in a balanced mix of upper and lower body workouts, utilizing a full gym setup to build strength and enhance muscle definition. With a variety of exercises targeting all major muscle groups, this program will keep you motivated and on track to achieve your fitness goals. Get ready to unleash your potential!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 02:53
  • Last Edited
    Nov 04, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.7%
Hamstrings
9.7%
Lats
9.5%
Chest
9%
Front Delts
9%
Triceps
8.8%
Upper Back
8.1%
Middle Delts
8.1%
Glutes
7.9%
Biceps
6.3%
Calves
4.5%
Abductors
4.1%
Lower Back
2.7%
Abs
1.4%
Rear Delts
0.7%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
2
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Calf Raise
1
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
3 Sets
8 Reps
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8.5
2
Hip Abductor (Machine)
3 Sets
15 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Seated Calf Raise
1 Set
15 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
12 Reps
@10
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
Day 4
1
Leg Press (45 Degrees)
3 Sets
3 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9.5