The Optimal
3-Day Split
A hypertrophy program engineered for Planet Fitness equipment. Hit every muscle 2x per week with the Upper / Lower / Full Body method.
Schedule
Tue / Wed / Fri
Duration
45-60 mins
Level
Beginner-Intermediate
Why This Split Works
Based on modern hypertrophy research from Nippard, Israetel, and others. Muscle protein synthesis lasts 24-48 hours—training once a week leaves gains on the table.
2x Weekly Frequency
Hits every major muscle group twice per week (Upper + Full, Lower + Full) for optimal protein synthesis.
Strategic Recovery
Rest days (Mon, Thu, Sat, Sun) allow full nervous system recovery between sessions.
PF Optimized
Replaces barbell movements with Smith Machine and Dumbbell alternatives without sacrificing gains.
Weekly Schedule
"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.
Pro Tip
Click any exercise card to see specific "Planet Fitness Cues" for machine setup and form. RPE = Rate of Perceived Exertion (10 is failure, 8 is 2 reps in reserve).
Training Analytics
Visualize your weekly volume and compare efficiency against traditional splits.
Volume Distribution
Weekly sets per muscle group
Stimulation Efficiency
This split vs. typical "Bro Split"
The Rules of Growth
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.
Control The Eccentric
Don't just drop the weight. Take 2-3 seconds to lower it. This is where most muscle damage (growth signal) occurs.
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.
Tempo Progression
If the next weight increment is too heavy, slow the eccentric to 3-4 seconds. Once you can do max reps with slow tempo, you're ready for heavier weight.
Volume Cycling
Stuck on weight and reps? Add a set each week (3→4→5 sets), then deload to 2 sets and attempt heavier weight.
PF Survival Guide
No Barbell Bench?
Use the Smith Machine. It's excellent for chest isolation. Set the bench so the bar lands on your mid-chest.
No Squat Rack?
Goblet Squats (heavy DB) are great. Or use Smith Machine 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).
The Lunk Alarm?
Use it to your advantage. If you can't set the weight down gently, you didn't control the eccentric.
Rest Periods
RPE Guide
The Science Behind This Split
Muscle Protein Synthesis (MPS)
MPS lasts 24-48 hours in intermediate lifters. Training a muscle once a week leaves growth potential on the table. By training Tuesday and Friday (for upper body), you re-trigger MPS just as it returns to baseline.
Mechanical Tension
The primary driver of hypertrophy. The force generated by muscle fibers against a load. This is why progressive overload matters more than "feeling the burn."
The Smith Machine Paradox
Stability is a catalyst for hypertrophy. When stabilizer demand is reduced, neural drive can be directed entirely to prime movers. Machines allow greater failure proximity with higher safety.
Cable Advantage
Cables provide constant tension throughout ROM, unlike free weights where resistance varies with gravity. In a dumbbell fly, tension is zero at the top. In a cable fly, tension is constant.
Equipment Substitutions
Machine busy? Here are equivalent swaps
Lat Pulldown taken?
→ Pull-up Assist Machine
Cable Row taken?
→ DB Row (one arm, knee on bench)
Cable Fly taken?
→ Pec Deck Machine
Leg Press taken?
→ Smith Machine Hack Squat
Lying Leg Curl taken?
→ Seated Leg Curl (actually better!)
DB Lateral Raise plateau?
→ Cable Lateral Raise (S-Tier)
Nutrition Calculator
Get your personalized daily macros, micronutrients, and hydration targets based on science.
Your Daily Target
2,400
calories per day
BMR: 1,800 | TDEE: 2,790
180g
Protein
720 cal (30%)
1g per lb lean mass
270g
Carbohydrates
1080 cal (45%)
Fuel for training
67g
Fats
600 cal (25%)
Hormones & absorption
Macro Distribution
Daily Water Intake
3.4 L
(~115 oz or 14 cups)
Add 500ml for every 30 min of exercise
Daily Fiber Target
38g
14g per 1,000 calories. Crucial for gut health and satiety.
Daily Micronutrient Targets
Based on FDA Daily Values. Prioritize whole foods first.
Prioritize
Limit or Avoid
Suggested Meal Timing
Meal timing is less important than total daily intake. Focus on consistency.
Science Note
These calculations use the Mifflin-St Jeor equation for BMR (most accurate for most people), adjusted by activity multiplier. Protein is set at 0.8-1g per lb of body weight (or lean mass if BF% provided) based on meta-analyses showing this optimizes muscle protein synthesis. Adjust based on your results after 2-4 weeks.