A complete 8-week muscle-building program designed for equipment commonly found at Planet Fitness. Three days per week — efficient, effective, and beginner-approved.
Train every other day with rest days in between for optimal recovery
Click a day to explore all exercises. Each session targets your entire body.
See how sets are distributed across muscle groups each week
Click on each workout to mark it complete. Stay consistent!
Follow these guidelines to maximize your results over 8 weeks
Try to add a small amount of weight or an extra rep each week. This is the #1 driver of muscle growth.
Your muscles grow during rest, not during training. Take those off-days seriously — sleep 7-9 hours per night.
Aim for 0.7-1g of protein per pound of body weight daily to support muscle repair and growth.
Take 60-90 seconds rest for isolation movements and 2-3 minutes for compound lifts like squats and rows.
Focus on feeling the target muscle work during each rep. Quality reps beat ego lifting every time.
Drink at least half your body weight in ounces of water daily. Dehydration kills performance.