Graham FisherBy Graham Fisher

Updated November 2026

A push pull legs planet fitness split lets you train your whole body across three workouts, usually spread over six days. You will learn how to sort exercises into push, pull and leg days, how many sets and reps to aim for, and how to add weight over time. The plan works in a standard Planet Fitness location as long as you have access to dumbbells, a cable or lat pulldown machine, and a leg press or squat rack.

How the Push Pull Legs Split Works at Planet Fitness

Push pull legs divides muscles by movement pattern rather than by body part. Push days train chest, shoulders and triceps, which all press or extend. Pull days train back and biceps, which all row or curl. Leg days cover quads, hamstrings, glutes and calves. Because each muscle group gets trained about twice per week, you can recover between sessions while still building volume.

Shopping for one? See our guide: Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026.

Planet Fitness gyms typically offer selectorized machines, plate-loaded and cable equipment, and a free-weight area with dumbbells. Most of the movements below can be done with that equipment, so you rarely need to leave the floor for a specialty bar.

Building Your Weekly Schedule and Exercises

A common setup runs Push, Pull, Legs, Rest, Push, Pull, Legs, then a rest day. Some lifters prefer a three-day version that repeats the cycle once per week, but six days gives each muscle more frequency. Choose the version that fits your recovery.

  1. Push day: Chest press machine or dumbbell bench press, 3 sets of 8–10; incline dumbbell press, 3 sets of 10–12; seated dumbbell shoulder press, 3 sets of 10–12; cable triceps pushdown, 3 sets of 12–15.
  2. Pull day: Lat pulldown, 3 sets of 8–10; seated cable row, 3 sets of 10–12; dumbbell row, 3 sets of 10 per side; dumbbell or cable curl, 3 sets of 12–15.
  3. Leg day: Leg press, 3 sets of 10–12; Romanian deadlift with dumbbells, 3 sets of 8–10; leg extension, 3 sets of 12–15; seated or standing calf raise, 3 sets of 12–15.

Setting Sets, Reps and Rest Periods

Use the rep ranges above as a starting point. Rest 90 to 120 seconds after compound lifts like presses, rows and leg press, and 60 to 90 seconds after isolation work like curls and pushdowns. Stop each set with about two reps still in reserve, meaning you could have done two more with good form but did not need to.

Goal Rep range Sets per exercise Rest
Strength 5–8 3–4 2–3 min
Muscle growth 8–12 3 60–120 sec
Endurance and pump 12–15 2–3 45–60 sec

Progressing Each Week Without Burning Out

Progression is what turns a split into a training plan. Each week, try to add one rep to a set, or add a small amount of weight once you hit the top of the rep range on every set. On many machines, that means moving the pin up 5 pounds or adding a 2.5-pound plate per side on plate-loaded equipment. If you stall for two weeks, reduce total sets by one and rebuild.

Keep a simple log of exercise, weight, sets and reps. Without written numbers, most people repeat the same workout without realizing they have stopped improving. If you have joint pain, a past injury or a medical condition, check with a doctor or physical therapist before starting a new program.

Common Mistakes

  • Training every session to failure, which slows recovery and makes the next workout worse.
  • Skipping leg day or cutting it short, which creates imbalances and weak lower-body strength.
  • Using momentum on lat pulldowns and rows instead of pulling with your back.
  • Changing exercises every week, which makes progression impossible to track.
  • Ignoring rest days, especially when sleep is short.

Lifting straps help you keep a firm grip on heavy pulldowns and rows so your back, not your forearms, does the work. View on Amazon

A lifting belt can add support during heavy leg press and squat sets, though it is most useful once you are lifting near your limit. View on Amazon

FAQ

Can I do push pull legs at Planet Fitness with only machines?

Yes. Chest press, lat pulldown, seated row, leg press and leg extension cover most of the plan. Add dumbbells for shoulder and curl work when you want more variety.

How many days a week should I train on this split?

Six days with one rest day per cycle is common, but three days a week also works if you cannot commit to six. Each muscle still gets trained at least once per week.

How long should each push pull legs workout take?

Most sessions take 50 to 70 minutes including warm-up. Keep rest periods consistent, and you will stay near the lower end of that range.

Conclusion

A push pull legs planet fitness plan gives you a clear weekly structure, balanced muscle coverage and a simple way to track progress. Start with the exercises and rep ranges above, log every session, and add weight or reps when you can. Read more about Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps for a longer week-by-week example.

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Graham Fisher

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.