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Planet fitness gains

by derek H.
19 athletes joined

Program Description

Gains at planet fitness

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2024 06:34
  • Last Edited
    Jan 09, 2025 02:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 7
2
Bench Press (Dumbbell)
4
15 reps
RPE 7
3
Pec Deck (Machine)
4
20 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
15-25 reps
RPE 7
5
Dip (Bodyweight)
4
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
15 reps
RPE 6
2
Leg Curl
4
15-20 reps
RPE 7
3
Leg Extension
4
15-20 reps
RPE 7
4
Good Morning
4
AMRAP
RPE 7
5
Glute Bridge (Barbell)
4
15 reps
RPE 7
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
RPE 7
2
Seated Row (Cable)
3
12-15 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 7
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Chest Supported Row (Machine)
4
20 reps
RPE 7
6
Bicep Curl (Cable)
4
15-25 reps
RPE 7
7
Bicep Curl (Machine)
4
15-20 reps
RPE 7
8
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
9
Back Extension
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3
Front Raise
3
15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
5
Reverse Pec Deck
4
20 reps
RPE 6
6
Shoulder Press (Machine)
5
15-20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
3
Front Raise
3 Sets
15 Reps
@6
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@6
5
Reverse Pec Deck
4 Sets
20 Reps
@6
6
Shoulder Press (Machine)
5 Sets
15-20 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Squat (Smith Machine)
3 Sets
15 Reps
@6
2
Leg Curl
4 Sets
15-20 Reps
@7
3
Leg Extension
4 Sets
15-20 Reps
@7
4
Good Morning
4 Sets
AMRAP
@7
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
3
Pec Deck (Machine)
4 Sets
20 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
4 Sets
15-25 Reps
@7
5
Dip (Bodyweight)
4 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
4 Sets
12-15 Reps
@7
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Chest Supported Row (Machine)
4 Sets
20 Reps
@7
6
Bicep Curl (Cable)
4 Sets
15-25 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15-20 Reps
@7
8
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
9
Back Extension
4 Sets
12-15 Reps
@10