This comprehensive strength training plan is designed for two hours a day, seven days a week at Planet Fitness, while also incorporating time for cardio, calisthenics, stretching, abs, mobility, and general fitness. Make sure to warm up for 5-10 minutes before each workout and cool down for 5-10 minutes afterward.

Day 1: Upper Body Strength & Cardio

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Bench Press: 4 sets of 8-12 reps
  3. Seated Cable Row: 4 sets of 8-12 reps
  4. Dumbbell Shoulder Press: 4 sets of 8-12 reps
  5. Lat Pulldown: 4 sets of 8-12 reps
  6. Dumbbell Bicep Curl: 4 sets of 8-12 reps
  7. Tricep Pushdown: 4 sets of 8-12 reps
  8. Cardio: 20 minutes of moderate-intensity, such as jogging or biking
  9. Stretching & Mobility: 10 minutes

Day 2: Lower Body Strength & Calisthenics

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Squats: 4 sets of 8-12 reps
  3. Leg Press: 4 sets of 8-12 reps
  4. Romanian Deadlifts: 4 sets of 8-12 reps
  5. Leg Curl: 4 sets of 8-12 reps
  6. Calf Raises: 4 sets of 12-15 reps
  7. Calisthenics: 20 minutes of bodyweight exercises, such as push-ups, pull-ups, and dips
  8. Stretching & Mobility: 10 minutes

Day 3: Active Recovery & Cardio

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Cardio: 45 minutes of moderate-intensity, such as jogging or biking
  3. Core & Abs: 15 minutes of exercises, such as planks, leg raises, and Russian twists
  4. Stretching & Mobility: 15 minutes

Day 4: Upper Body Strength & Calisthenics

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Dumbbell Incline Bench Press: 4 sets of 8-12 reps
  3. T-Bar Row: 4 sets of 8-12 reps
  4. Lateral Raises: 4 sets of 8-12 reps
  5. Pull-ups or Assisted Pull-ups: 4 sets of 8-12 reps
  6. Hammer Curls: 4 sets of 8-12 reps
  7. Skull Crushers: 4 sets of 8-12 reps
  8. Calisthenics: 20 minutes of bodyweight exercises, such as push-ups, pull-ups, and dips
  9. Stretching & Mobility: 10 minutes

Day 5: Lower Body Strength & Cardio

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Deadlift: 4 sets of 6-8 reps
  3. Walking Lunges: 4 sets of 8-12 reps per leg
  4. Leg Extension: 4 sets of 8-12 reps
  5. Lying Leg Curl: 4 sets of 8-12 reps
  6. Seated Calf Raises: 4 sets of 12-15 reps
  7. Cardio: 20 minutes of moderate-intensity, such as jogging or biking
  8. Stretching & Mobility: 10 minutes

Day 6: Full-Body Circuit & Cardio

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Circuit (3-4 rounds, minimal rest between exercises):
    • Goblet Squats: 12-15 reps
    • Push-ups: 12-15 reps
    • Kettlebell Swings: 12-15 reps
    • Inverted Rows: 12-15 reps
    • Box Jumps: 12-15 reps
    • Dumbbell Reverse Flies: 12-15 reps
  3. Cardio: 30 minutes of moderate-intensity, such as jogging or biking
  4. Stretching & Mobility: 15 minutes

Day 7: Active Recovery & Abs

  1. Warm-up: 10 minutes on a treadmill, bike, or elliptical
  2. Core & Abs: 25 minutes of exercises, such as planks, bicycle crunches, leg raises, and Russian twists
  3. Cardio: 30 minutes of low-intensity, such as brisk walking or gentle cycling
  4. Stretching & Mobility: 15 minutes

Make sure to adjust the weights and intensity according to your fitness level and goals. Also, don’t forget to hydrate and pay attention to your nutrition to fuel your workouts and aid in recovery. Listen to your body and consider taking a rest day or reducing the intensity of your workouts if you experience excessive fatigue, pain, or difficulty recovering. Always consult a medical professional before beginning any new exercise program.

ChatGPT-4 Planned My Workout

Here’s my verbatim query to ChatGPT-4, which wrote this entire post:

“Please give me a complete and comprehensive strength training plan regimen for spending two hours a day, seven days a week, at Planet Fitness, with also time for cardio and calisthenics and stretching and abs and mobility and general fitness.”

Chris Abraham

Image by Markus Spiske from Pixabay