Planet Fitness 3-Day Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Program
Planet Fitness 3-Day
3 sessions · each day opens as its own plan
Push
1.Smith or machine chest press
Rest 2 min
3 × 8–12
2.Machine shoulder press
Rest 90–120 sec
3 × 8–12
3.Incline dumbbell press
3 × 10–12
4.Cable or machine fly
2 × 12–15
5.Cable triceps pushdown
3 × 10–15
Pull
1.Lat pulldown
Rest 2 min
3 × 8–12
2.Seated cable row
Rest 90–120 sec
3 × 8–12
3.Dumbbell row
Each arm
3 × 10–12
4.Face pull or rear-delt machine
3 × 12–15
5.Dumbbell or cable curl
3 × 10–12
Legs
1.Smith squat or leg press
Rest 2–3 min
3 × 8–12
2.Dumbbell RDL
Rest 2 min
3 × 8–12
3.Leg curl
3 × 10–15
4.Leg extension
2 × 10–15
5.Calf raise (Smith or machine)
3 × 12–15
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TL;DR
Three days at a Planet Fitness: push machines + Smith, pull machines + cables, then legs on Smith/leg press. Built for the equipment you actually have, not a powerlifting gym.
Key takeaways
- Smith, machines, dumbbells, cables — that’s enough.
- Log seat settings as well as weight.
- Progress the same three days for weeks.
Why a PF-specific plan
Most “gym” templates assume a free barbell squat rack. Many Planet Fitness clubs do not. This plan uses Smith, selectorized machines, cables, and dumbbells so you are not stuck translating a barbell program on the floor.
Progression in a machine gym
Machines jump in plate stacks. If the next plate is too much, add a rep or slow the lowering instead. Write down the seat hole and the pin — that is your ‘weight’.
FAQ
Can I build muscle at Planet Fitness?
Yes. Load, reps, and consistency matter more than a competition barbell. Machines make it easier to find a safe starting weight.
What about the Smith machine stigma?
Ignore it. For a beginner, a Smith squat you control beats a free squat you bounce.