Workout Routine

Free

Planet Fitness PPL

by haydencarroll77

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Planet fitness friendly PPL

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Pull (A)

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
180 sec
2
100% 1RM
45 lbs
8
180 sec
3
100% 1RM
45 lbs
8
180 sec
4
100% 1RM
45 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest supported row machine

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
180 sec
2
100% 1RM
45 lbs
8
180 sec
3
100% 1RM
45 lbs
8
180 sec
4
100% 1RM
45 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

4×8

Dumbbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
180 sec
2
100% 1RM
25 lbs
10
180 sec
3
100% 1RM
25 lbs
10
180 sec
4
100% 1RM
25 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Dumbbell Shrugs

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

pullup

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
180 sec
2
100% 1RM
25 lbs
10
180 sec
3
100% 1RM
25 lbs
10
180 sec
4
100% 1RM
25 lbs
10
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

4×10

Push (A)

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
180 sec
2
100% 1RM
25 lbs
8
180 sec
3
100% 1RM
25 lbs
8
180 sec
4
100% 1RM
25 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

4×8

Smith Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
180 sec
2
100% 1RM
45 lbs
8
180 sec
3
100% 1RM
45 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Smith Incline Bench Press

3×8

Dips

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Dips

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
180 sec
2
100% 1RM
25 lbs
8
180 sec
3
100% 1RM
25 lbs
8
180 sec
4
100% 1RM
25 lbs
8
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

4×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
180 sec
2
100% 1RM
45 lbs
12
180 sec
3
100% 1RM
45 lbs
12
180 sec
4
100% 1RM
45 lbs
12
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

4×12

Legs (A)

Smith Machine Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Machine Front Squat

4×8

Calf Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec
4
–
–
15
180 sec

Calf Machine

4×15

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

leg press

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

leg curl

3×8

Pull (B)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lat pulldown

4×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

face pull

4×10

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Chest supported row machine

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

curl

4×8

Push (B)

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

seated shoulder press

4×8

Lateral Raise Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Lateral Raise Machine

3×12

Smith Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Incline Bench Press

4×8

Smith Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

Smith Bench Press

4×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

overhead triceps extension

4×12

Legs (B)

Smith Machine Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

Smith Machine Front Squat

4×10

Smith Machine Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Smith Machine Deadlift

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

leg curl

3×10

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Adductor Machine

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec
4
–
–
15
180 sec

leg press

4×15