Workout Plan at Planet Fitness: Your 4-Week Guide to Getting Fit

If you're ready to start your fitness journey, Planet Fitness is a great place to begin. With affordable memberships, beginner-friendly equipment, and a supportive environment, it offers everything you need. This workout plan at Planet Fitness will guide you through your first four weeks—simple, effective, and easy to follow.

Why Choose Planet Fitness?

Planet Fitness is ideal for novices since it fosters a "Judgement Free Zone". You’ll find:

Cardio machines (treadmills, bikes, ellipticals)
Resistance machines
Free weights
30-minute express circuit
Friendly staff and personal trainers

Your 4-Week Planet Fitness Workout Plan

This plan balances cardio, strength training, and rest days. The goal is to build consistency, improve stamina, and start shaping lean muscle.

Weekly Overview:

Day	Focus
Monday	Full Body Strength
Tuesday	Cardio + Core
Wednesday	Lower Body
Thursday	Rest or Light Cardio
Friday	Upper Body
Saturday	30-Minute Express Circuit
Sunday	Rest

Week 1–2: Build the Foundation

Focus on learning machines and forming good habits.

Day 1: Full Body Strength (Machines)

Leg Press – 3 sets of 10
Chest Press – 3 sets of 10
Lat Pulldown – 3 sets of 10
Shoulder Press – 3 sets of 10
Ab Crunch Machine – 3 sets of 15
Treadmill – 10 minutes warm-up

Tip: Use light to moderate weights. Focus on form.

Day 2: Cardio + Core

Elliptical – 20 minutes
Plank – 3 sets of 30 seconds
Bicycle Crunch – 3 sets of 15
Russian Twists – 3 sets of 20

Tip: Keep your core tight and your breathing steady.

Day 3: Lower Body

Leg Curl – 3 sets of 10
Leg Extension – 3 sets of 10
Calf Raise Machine – 3 sets of 12
Walking Lunges – 2 sets of 15 each leg

Finish with: 10 minutes stair climber

Day 4: Rest or Light Cardio

Light walk on treadmill – 20 minutes
Stretch for flexibility

Day 5: Upper Body

Chest Fly – 3 sets of 10
Row Machine – 3 sets of 10
Shoulder Raise – 3 sets of 12
Dumbbell Bicep Curl – 3 sets of 12
Tricep Pushdown – 3 sets of 12

Day 6: 30-Minute Express Circuit

Use Planet Fitness’s circuit area. Alternate 60 seconds of strength machines with 60 seconds of cardio (steps).

Benefits:

Time-efficient
Full-body workout
Easy to follow

Day 7: Rest

Let your body recover. Recovery is key to progress.

Week 3–4: Increase Intensity

Now that you're familiar with the gym, add weight and intensity.

Strength Days (Mon, Wed, Fri)

Increase weight by 5–10%
Add one more set (4 sets total)
Reduce rest time between sets (30–45 seconds)

Cardio Days (Tues, Sat)

Add intervals: alternate 1 minute fast, 2 minutes steady
Try different machines: stair climber, rowing, bike
Add HIIT: 15–20 minutes of sprints and rests

Beginner Tips for Success at Planet Fitness

Warm Up & Cool Down: Always warm up with light cardio and cool down with stretching.
Stay Hydrated: Bring water and drink often.
Use Free Training Sessions: Planet Fitness offers free fitness training. Use it.
Track Progress: Keep a journal or app to track workouts.
Be Consistent: Show up 4–5 days a week for best results.

30-Minute Express Circuit: A Planet Fitness Special

Planet Fitness makes strength training simple with their 30-minute circuit:

20 stations (10 strength + 10 step platforms)
Alternating every 60 seconds
Full-body workout in 30 minutes
Perfect for busy schedules

What to Bring to Planet Fitness

Workout clothes
Athletic shoes
Water bottle
Towel
Lock for lockers
Headphones for music

Frequently Asked Questions

Is this plan good for beginners?

Yes, it's beginner-friendly, low-pressure, and machine-focused.

How much weight should I lift?

Start light. Focus on proper form. Increase gradually each week.

Can I lose weight with this plan?

Yes. Combine it with a healthy diet for best results.

How often should I go to the gym?

Aim for 4–6 days per week, depending on your schedule and energy.

What if I feel intimidated?

Planet Fitness is designed to be a judgment-free space. Everyone starts somewhere. Focus on your goals.

Nutrition and Recovery

Working out is only half the journey. Fuel your body and rest well.

Eat for Energy:

Lean proteins: chicken, fish, eggs
Complex carbs: oats, brown rice, vegetables
Healthy fats: nuts, olive oil, avocado
Hydration: 8+ glasses of water daily

Prioritize Sleep:

7–9 hours of quality sleep per night
Helps muscle recovery and hormone balance

Conclusion: Start Strong at Planet Fitness

This 4-week workout plan at Planet Fitness gives you structure, variety, and motivation. Whether you're new to fitness or restarting, Planet Fitness makes it easy to build a habit. Stay consistent, eat well, and keep progressing. Your transformation starts with showing up.