Planet Fitness P/P/L A/B v2.0
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 2 | Incline Bench Press (Smith Machine) | 3 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 3 | Shoulder Press (Machine) | 3 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 4 | Pec Deck (Machine) | 3 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 5 | Overhead Tricep Extension (Dumbbell) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 6 | Tricep Kickback | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 2 | Seated Row (Cable) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 3 | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 4 | Hammer Curl (Dumbbell) | 2 | 12 reps | @8 |
| 2 | 12 reps | @9 | ||
| 5 | Bicep Curl (EZ Bar) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 6 | Shrug (Dumbbell) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Leg Press | 3 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 4 | Calf Raise (Machine) | 3 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 5 | Leg Extension | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arnold Press | 3 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 3 | One Arm Lateral Raise (Cable) | 2 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 4 | Front Raise | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 5 | Skull Crusher (Barbell) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 6 | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 2 | Incline Curl (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 3 | Chest Supported Row (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 4 | Lat Pulldown (Close Grip) | 4 | 12 reps | @8 |
| 5 | Face Pull | 2 | 20 reps | @8 |
| 6 | Reverse Pec Deck | 2 | 15 reps | @8 |
| 1 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 2 | Reverse Lunge (Dumbbell) | 2 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 3 | Lying Leg Curl | 3 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 4 | Glute Kickback (Cable) | 3 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 5 | Hip Abductor (Machine) | 2 | 20 reps | @8 |
| 1 | 20 reps | @9 | ||
| 6 | Calf Raise (Machine) | 3 | 20 reps | @8 |
| 1 | 20 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Planet Fitness P/P/L A/B v2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Planet Fitness P/P/L A/B v2.0 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Planet Fitness P/P/L A/B v2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
