Planet Fitness is one of the most accessible and budget-friendly gyms available across the U.S., and it’s packed with all the basic equipment you need to create an effective, full-body workout routine. Whether you’re new to the gym or returning after a break, this guide breaks down an ultimate weekly workout plan using only the equipment you’ll find at your local Planet Fitness.
Why Choose Planet Fitness for Your Workout Plan?
Before diving into the plan, here’s why Planet Fitness is a great choice for most fitness levels:
- Affordable memberships starting at $10/month
- Judgment Free Zone® atmosphere ideal for beginners
- Tons of cardio and strength machines
- Free fitness instruction available
- Most locations are open 24/7
- Clean and well-maintained equipment
Now let’s jump into the plan.
Weekly Workout Overview
This plan includes 5 workout days with 2 rest days (which you can adjust based on your schedule).
- Day 1: Full-Body Strength
- Day 2: Cardio + Core
- Day 3: Upper Body Strength
- Day 4: Cardio Intervals
- Day 5: Lower Body Strength
- Day 6: Active Recovery or Rest
- Day 7: Rest
Day 1: Full-Body Strength Circuit
Machines Needed: Chest press, leg press, lat pulldown, shoulder press, leg curl, leg extension
Workout:
Perform 3 rounds, resting 30 seconds between each machine.
- Leg Press Machine – 12 reps
- Chest Press Machine – 10 reps
- Lat Pulldown – 10 reps
- Shoulder Press – 10 reps
- Leg Curl – 12 reps
- Leg Extension – 12 reps
- Plank (on mat) – 30–60 seconds
Day 2: Cardio + Core
Machines Needed: Treadmill, elliptical, stationary bike
Other Equipment: Ab crunch bench, floor mat
Workout:
Cardio (choose one)
- Treadmill – 20–30 minutes (steady pace or incline walk)
- OR Elliptical/Bike – 25–35 minutes (moderate effort)
Core Circuit (3 rounds):
- Ab Crunch Machine – 15 reps
- Bicycle Crunches (on mat) – 20 reps (10 each side)
- Leg Raises – 10–15 reps
- Russian Twists (bodyweight or light medicine ball) – 20 reps
- Plank – 45 seconds
Day 3: Upper Body Strength
Machines Needed: Lat pulldown, bicep curl, tricep extension, chest press, shoulder press, cable machine
Workout:
Do 3 sets of 10–12 reps for each machine.
- Lat Pulldown
- Chest Press Machine
- Seated Row Machine
- Bicep Curl Machine
- Tricep Pushdown (Cable Machine)
- Shoulder Press Machine
Finish with 10 minutes of light cardio (bike or treadmill) for cooldown.
Day 4: Cardio Intervals
Machines Needed: Treadmill or elliptical
Treadmill HIIT (20 Minutes):
- 5-minute warm-up walk
- Alternate 1-minute jog / 1-minute walk (repeat 6–8 rounds)
- 5-minute cooldown
Or Elliptical Intervals (20–25 Minutes):
- 4 minutes easy
- 1 minute fast pace
- Repeat 4–5 times
- Cool down for 5 minutes
Optional Core Finisher:
- Plank – 60 seconds
- Crunches – 15 reps
- Leg Raises – 10 reps (2 rounds)
Day 5: Lower Body Strength
Machines Needed: Leg press, leg curl, leg extension, Smith machine, hip abduction/adduction
Workout: 3 sets of 12–15 reps
- Leg Press Machine
- Leg Curl Machine
- Leg Extension Machine
- Smith Machine Squats
- Hip Abduction & Adduction Machines
- Calf Raises (on Smith machine or bodyweight)
Stretch lower body muscles post-workout for flexibility and recovery.
Day 6: Active Recovery or Optional Light Cardio
Ideas:
- Stretching and foam rolling
- Light treadmill walk or cycling for 20 minutes
- Yoga or mobility work (use mats and open space)
Day 7: Rest Day
Let your body recover. Stay hydrated, get good sleep, and fuel up for the upcoming week.
Tips for Success at Planet Fitness
- Use the 30-Minute Express Circuit if you’re short on time—it offers a full-body strength/cardio combo.
- Ask for help: Planet Fitness staff can show you how to use any machine.
- HydroMassage and massage chairs are great recovery tools if you have the Black Card membership.
- Track your workouts using the Planet Fitness app or a simple journal.
Final Thoughts
The “Planet Fitness near me” isn’t just a cheap gym — it’s a well-equipped fitness center that can support serious progress when paired with a consistent plan. This full-week routine covers strength, cardio, and core using equipment available at every Planet Fitness location.
Start at your own pace, stay consistent, and remember: showing up is half the battle.
