Thread by @DeanTTraining

Planet Fitness is a WAY BETTER GYM than a lot of people are willing to give it credit for

In recent years, they’ve been upgrading equipment at a lot of their locations as well which is a huge W

I visited one when I was traveling earlier this year and it was a really good gym!

If you train there or you’re planning on starting, here’s a 4x per week workout plan that could help you out 👇🏻

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
MONDAY: UPPER A
TUESDAY: LOWER A
WEDNESDAY: OFF
THURSDAY: UPPER B
FRIDAY: OFF
SATURDAY: LOWER B
SUNDAY: OFF

𝗡𝗢𝗧𝗘: The schedule is malleable but there is one rule — Try NOT to do Upper to Upper ~48 hours apart (try to allow for ~72)...apply the same rule for Lower to Lower

𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Sternal Pecs Machine Press — 2x5-10 @ 1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 1 RIR
Exercise 3: Clavicular Pecs Machine Press — 1x5-10 @ 1 RIR
Exercise 4: Chest Supported Machine Rows (Neutral Grip) — 2x5-10 @ 1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 1 RIR
Exercise 6: Seated Dumbbell Curls — 2x5-10 @ 1 RIR
Exercise 7: Single Arm Tricep Push-Downs — 2x5-10 @ 1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 1 RIR
Exercise 3: Heels Elevated Feet Forward Smith Squats — 2x5-10 @ 1 RIR Exercise 4: 45 Degree Extensions— 2x5-10 @ 1 RIR
Exercise 5: ADduction Machine — 2x5-10 @ 1 RIR
Exercise 6: Calf Press — 2x5-10 @ 1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 1 RIR

𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Clavicular Pecs Machine Press — 2x5-10 @ 1 RIR
Exercise 2: Chest Supported Machine Rows (Pronated Grip) — 2x5-10 @ 1 RIR Exercise 3: Sternal Pecs Machine Press — 1x5-10 @ 1 RIR
Exercise 4: Single Arm Cable Lat Pull-Down — 2x5-10 @ 1 RIR
Exercise 5: Single Arm Cable Lateral Raise w/ Wrist Height — 2x5-10 @ 1 RIR Exercise 6: Dip Machine — 2x5-10 @ 1 RIR
Exercise 7: Seated Dumbbell Hammer Curls — 2x5-10 @ 1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 2x5-10 @ 1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 1 RIR
Exercise 3: 45 Degree Extensions — 2x5-10 @ 1 RIR
Exercise 4: 45 Degree Leg Press — 2x5-10 @ 1 RIR
Exercise 5: Calf Press — 2x5-10 @ 1 RIR
Exercise 6: Smith Glute Bridges — 2x5-10 @ 1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 1 RIR

If you would like the COMPLETE 52 Week (2 Phase) Version of the above 4x Per Week MEN’S Upper/Lower Planet Fitness-Based Workout Program which gives you access to:
- The TrainHeroic App
- Video Tutorials For Every Exercise
- Exercise Swaps For Customization
- Nutritional Support
- Detailed Instructions On Warming Up, Rest Between Sets, Rep Tempo, Etc.

Please check out the link below 👇🏻

Full Program:

marketplace.trainheroic.com/workout-plan/p…

There is also a Women’s version of this program available which may be found here:

marketplace.trainheroic.com/workout-plan/p…