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Planet Fitness 3-Day
A 3-day Planet Fitness workout using Smith machine, selectorized machines, cables, and dumbbells — no free barbell squat rack required.
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Program
Planet Fitness 3-Day
3 sessions · each day opens as its own plan
Push
1.Smith or machine chest press
Rest 2 min
3 × 8–12
2.Machine shoulder press
Rest 90–120 sec
3 × 8–12
3.Incline dumbbell press
3 × 10–12
4.Cable or machine fly
2 × 12–15
5.Cable triceps pushdown
3 × 10–15
Pull
1.Lat pulldown
Rest 2 min
3 × 8–12
2.Seated cable row
Rest 90–120 sec
3 × 8–12
3.Dumbbell row
Each arm
3 × 10–12
4.Face pull or rear-delt machine
3 × 12–15
5.Dumbbell or cable curl
3 × 10–12
Legs
1.Smith squat or leg press
Rest 2–3 min
3 × 8–12
2.Dumbbell RDL
Rest 2 min
3 × 8–12
3.Leg curl
3 × 10–15
4.Leg extension
2 × 10–15
5.Calf raise (Smith or machine)
3 × 12–15
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