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Planet Fitness Starter

by Abraham G.
3 athletes joined

Program Description

A simple workout you can do at Planet Fitness to get started on your fitness journey.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2024 06:32
  • Last Edited
    Feb 16, 2025 06:26
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
5
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
2
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
5
Leg Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Lat Pulldown
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
5-8 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 8
4
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
RPE 8
2
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
4
Leg Curl
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
2
Lat Pulldown
3 Sets
5-8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
Day 3
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Lat Pulldown
3 Sets
5-8 Reps
@8