The Optimal 3-Day Split
A science-based, efficient hypertrophy program designed specifically for Planet Fitness equipment. Hit every muscle 2x per week with the Upper / Lower / Full Body method.
Weekly Attendance Tracker
Track your Tue/Wed/Fri sessions. Consistency is key for MPS optimization.
Login to track your attendance and see your weekly goals.
Why This Split Works
Based on modern hypertrophy research (Nippard, Israetel, et al.), muscle protein synthesis lasts about 24-48 hours. Training a muscle once a week leaves growth potential on the table.
- ✓Frequency: Hits every major muscle group 2x per week (Upper + Full, Lower + Full).
- ✓Recovery: Rest days are strategically placed (Mon, Thu, Sat, Sun) to allow full nervous system recovery.
- ✓PF Optimized: Replaces barbell movements with Smith Machine and Dumbbell alternatives without sacrificing gains.
Weekly Schedule Visualization
Rest
Upper
Lower
Rest
Full
Rest
Rest
"Full Body" on Friday acts as the second frequency hit for both Upper and Lower muscles.
The Workout Lab
Select a day and customize your intensity plan.
ℹ Pro Tip: Click any exercise card above to see specific "Planet Fitness Cues" regarding machine setup and form. RPE = Rate of Perceived Exertion (10 is failure, 8 is 2 reps in reserve).
Volume Distribution (Weekly Sets)
Estimated sets per muscle group across 3 days.
Stimulation Efficiency
Comparing this split vs. a typical "Bro Split" (1x/week).
The Rules of Growth
1. Double Progression
Pick a rep range (e.g., 8-12). Choose a weight where you can do 8 reps. Keep that weight until you can do 12 reps with good form. Then, increase weight and go back to 8 reps.
2. Control The Eccentric
Don't just drop the weight. Take 2-3 seconds to lower the weight. This is where most muscle damage (growth signal) occurs.
3. Full Range of Motion
Especially at Planet Fitness. Don't do half reps on the Smith Machine. Go all the way down to stretch the muscle.
Planet Fitness Survival Guide
- No Barbell Bench?Use the Smith Machine. It's actually excellent for chest isolation because you don't need to stabilize.
- No Squat Rack?Goblet Squats (heavy DB) are great for beginners. Or use the Smith Machine for squats with feet slightly forward.
- Dumbbells max at 75?Switch to single-leg movements (Bulgarian Split Squats) or slow down your tempo (3-4 second negatives).