Replace the big lifts
Use the Smith machine for squats, bench, overhead press and RDLs. Use dumbbells for split squats, hip thrusts, rows and presses. The lack of a barbell is not a real limit for hypertrophy.
How do I train at Planet Fitness?
No barbells or squat racks, but Smith machines, dumbbells to 75 lb and cables cover a full physique program.
The quick answer
Planet Fitness has no barbells, squat racks or bumper plates, but the Smith machine, dumbbells up to about 75 lb, and the cable and plate-loaded machines are plenty for growth. Squat and press on the Smith machine, use dumbbells for lunges, RDLs and rows, and cables for the rest. Progressive overload on machines builds muscle just as well as free weights.
How to think about it
Lean on machines and cables
Leg press, hack squat, chest press, lat pulldown, seated row and the cable stack cover every muscle. Machines let you push close to failure safely without a spotter, which is ideal here.
Progress the same way
Muscle grows from progressive overload and effort, not the specific equipment. Add weight or reps on the machines each week and hit your 10 to 20 sets per muscle just like anywhere else.
Do this
- Use the Smith for compoundsSquat, press and hinge on the Smith machine as your main lifts.
- Fill in with dumbbells and cablesCover rows, split squats, raises and curls with the free weights and stack.
- Overload the machinesTrack and add weight or reps weekly the same as with a barbell.
Keep going
How SUUPR helps
No barbells or squat racks, but Smith machines, dumbbells to 75 lb and cables cover a full physique program.