All home plans
Beginner to Intermediate4 days per week8 weeks
Resistance Band Workout
Build strength, improve muscle endurance and train at home
Goal
Build strength, improve muscle endurance and train at home
Difficulty
Beginner to Intermediate
Duration
8 weeks
Training
4 days per week
Workout length
30 to 45 minutes
Equipment
Resistance bands
01
Weekly Schedule
Monday
Upper Body
Tuesday
Lower Body
Wednesday
Rest
Thursday
Upper Body
Friday
Lower Body
Saturday
Optional walking
Sunday
Rest
02
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Chest Press | 3 | 10 to 15 | 60 sec |
| Band Row | 3 | 10 to 15 | 60 sec |
| Band Shoulder Press | 3 | 10 to 15 | 60 sec |
| Band Lateral Raise | 3 | 12 to 20 | 45 sec |
| Band Biceps Curl | 2 | 12 to 15 | 45 sec |
| Band Triceps Extension | 2 | 12 to 15 | 45 sec |
03
Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Squat | 3 | 10 to 15 | 60 sec |
| Band Romanian Deadlift | 3 | 10 to 15 | 60 sec |
| Band Glute Bridge | 3 | 12 to 20 | 60 sec |
| Band Lateral Walk | 3 | 10 each side | 45 sec |
| Band Leg Curl | 2 | 12 to 15 | 60 sec |
| Calf Raise | 3 | 15 to 20 | 45 sec |
04