Planet Fitness Apocalypse

This 6-day Push–Pull–Legs (PPL x2) hypertrophy program is engineered to build monster mass using nothing but Planet Fitness–approved equipment—no excuses, no limitations. Every workout is a high-volume, muscle-stretching, pump-chasing assault designed to maximize mechanical tension, metabolic stress, and progressive overload on selectorized machines, cables, Smith work, and dumbbells. You’ll train each muscle twice per week with ruthless efficiency, dialing in perfect angles, constant tension, and failure-driven intensity that sparks growth fast—without beating up your joints. If you want thick chest, cannon delts, wide lats, tree-trunk legs, and skin-splitting pumps in a commercial gym environment, this is the no-BS, mass-building blueprint that turns Planet Fitness into your personal muscle factory. 💪🔥

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Week 16

Week 17

Week 18

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Helms Row

Face Pull

Bicep Curl (Cable)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Pull A

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Squat (Smith Machine)

Standing Calf Raise

Leg Press

Leg Extension

Seated Hamstring Curl

Hip Thrust (Machine)

Legs forearm A

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Barbell)

Seated Calf Raise

Romanian Deadlift (Dumbbell)

Leg Curl

Seated Row (Cable)

Lat Pulldown (Single Arm)

Kelso Shrug

Rear Delt Fly (Cable)

Bayesian Curl

Preacher Hammer Curl

Pull B

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback

Push A

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

AD Press

Incline Y Raises

Push B

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