Planet Fitness P/P/L A/B v2.0

Weeks 1–4 (Skill + Load Base)
	•	Focus on controlled reps and clean form
	•	Leave 1–2 RIR (Reps in Reserve)

Weeks 5–8 (Progressive Overload)
	•	Add weight OR reps each week
	•	Rest times: 60–90 sec for strength, 30–60 sec for hypertrophy

Weeks 9–11 (Peak Volume)
	•	Add a 5th set for main movements
	•	Use drop sets or rest-pause on last set
	•	Focus on maximal volume with strict form

Week 12 (Deload/Test)
	•	Drop to 60–70% weight
	•	Optional: test 10RM on machines
	•	Emphasize joint recovery and mobility

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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

Chest Press (Machine)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Tricep Kickback

Push A (Strength)

Wide Grip Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Shrug (Dumbbell)

Pull A (Strength)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Leg Press

Calf Raise (Machine)

Leg Extension

Legs A (Strength)

Arnold Press

Incline Bench Press (Dumbbell)

One Arm Lateral Raise (Cable)

Front Raise

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Push B (Hypertrophy)

Reverse Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Face Pull

Reverse Pec Deck

Pull B (Hypertrophy)

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Lying Leg Curl

Glute Kickback (Cable)

Hip Abductor (Machine)

Legs B (Hypertrophy)

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