Jacked n’ Stacked Planet Fitness Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 2 | Chest Press (Machine) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 1 | 8–12 reps | @9 | ||
| 3 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 4 | Hammer Curl | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 6–8 reps | @8 |
| 2 | Lat Pulldown | 2 | 8–12 reps | @9 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 8–12 reps | @9 |
| 4 | Reverse Pec Deck | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 5 | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 6–8 reps | @8 |
| 2 | Leg Press | 2 | 8–12 reps | @8 |
| 3 | Hip Adductor (Machine) | 2 | 8–12 reps | @9 |
| 4 | Leg Curl | 3 | 12–15 reps | @9 |
| 5 | Leg Extension | 1 | 8–12 reps | @9 |
| 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 6–8 reps | @8 |
| 2 | One Arm Lateral Raise (Cable) | 2 | 12–15 reps | @9 |
| 3 | Reverse Pec Deck | 2 | 12–15 reps | @9 |
| 4 | Face Pull | 2 | 12–15 reps | @9 |
| 5 | Pec Deck (Machine) | 2 | 8–12 reps | @8 |
| 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 2 | 6–8 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Seated Dip (Machine) | 2 | 6–8 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 3 | Bicep Curl (Machine) | 2 | 8–12 reps | @9 |
| 4 | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| 5 | Dumbbell Row | 2 | 6–8 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| Superset | ||||
| 6A | Bicep Curl (Cable) | 2 | 8–12 reps | @9 |
| 6B | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | @8 |
| 2 | Good Morning | 2 | 8–12 reps | @8 |
| 3 | Hip Abductor (Machine) | 2 | 12–15 reps | @9 |
| 4 | Leg Extension | 2 | 12–15 reps | @9 |
| 5 | Leg Curl | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 |
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, Jacked n’ Stacked Planet Fitness Plan 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.
Jacked n’ Stacked Planet Fitness Plan 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.
Jacked n’ Stacked Planet Fitness Plan 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
