Resistance bands are inexpensive and compact exercise equipment for people with limited time and space.
Training with resistance bands is the best way to develop foundational strength, build lean mass, and improve functional fitness.
In this article, I’ll show you how to plan a comprehensive, easy-to-follow, and effective 12 week resistance band training program that can help you take your fitness to the next level in the most efficient and organized way.
Whether you’re starting or training for a while, this resistance band workout routine is worth trying.
Workout Plan Description
This program is split into three phases.
The first phase involves doing full-body workouts four times weekly.
The second phase is based on an upper-lower split. It involves training the upper body thrice and the lower body twice weekly.
The last phase will have six sessions, two each for push, pull, and leg workouts.
The combination of full-body, upper-lower, and push-pull-leg splits will help you build strength and lean mass and shape your physical appearance.
To follow this program effectively, you need a set of resistance bands. The more bands you have, the better you can train your body. For example, you need heavy bands to perform the compound exercises and light to medium bands to perform the isolation exercises.
This workout plan is for all fitness enthusiasts, from males to females and beginners to intermediates. All you need is a little space where you lie and stand comfortably at your home.
12 Week Resistance Band Workout Routine
SCHEDULE:
- Week 1-4: Full Body Workout
- Week 5-8: Upper/Lower Split
- Week 9-12: Push/Pull/Legs Split
INSTRUCTIONS:
- Warm-up: I recommend doing dynamic stretches, resistance band mobility exercises, and aerobic exercises to increase your body temperature and prepare your muscles before using heavy bands.
- Rest between sets: Keep the rest period as brief as possible between sets.
- Progressive Overload: I suggest pushing yourself a little harder every week by increasing the load or intensity or decreasing the rest period between sets.
- Adjustment: You can modify this workout routine based on your goals. For example, you can increase or decrease the resistance level, the interval time between sets, and the number of reps and sets.
Week 1-4: Full-Body Resistance Band Workout
In this phase, you’ll do full-body resistance band workouts to increase your strength, mobility, flexibility, and endurance.
- Monday: Compound Workout
- Tuesday: Isolation Workout
- Wednesday: Rest
- Thursday: Compound Workout
- Friday: Rest
- Saturday: Mobility Exercises
- Sunday: Rest
Monday – Compound Workout
Workout | Reps | Sets | Muscles |
---|---|---|---|
Banded Squat | 10-12 | 3-4 | Quadriceps |
Banded Push-ups | 10-12 | 3-4 | Chest, Triceps |
Overhead Press | 10-12 | 3-4 | Shoulder |
Bent-over Row | 10-12 | 3-4 | Back |
Suitcase Deadlift | 8-10 | 3-4 | Legs, Back |
Superman Row | 8-10 | 3-4 | Back |
Tuesday – Isolation Workout
Workout | Reps | Sets | Muscles |
---|---|---|---|
Floor Press | 10-12 | 3 | Chest |
1-arm Triceps Extension | 10/arm | 2-3 | Triceps |
Lying Leg Curl | 15-20 | 3 | Hamstrings |
Biceps Curl | 10/arm | 2-3 | Biceps |
Lateral Raises | 10/side | 3 | Side Delt |
Bent-over Reverse Fly | 10-15 | 3 | Rear Delt |
Glute Bridge/Kickback | 10-12 | 3 | Glutes |
Thursday – Compound Workout
Workout | Reps | Sets | Muscles |
---|---|---|---|
Curtsy Lunge | 8/leg | 3-4 | Leg and Glutes |
Side Plank Pull | 8/side | 3-4 | Abs and Back |
Seated Band Row | 10-15 | 3-4 | Back |
Standing Chest Press | 10-15 | 3-4 | Chest |
Romanian Deadlift | 8-10 | 3-4 | Hamstring |
H2L Banded Chop | 8/side | 3-4 | Abdominals |
Saturday – Mobility Exercises
Workout | Reps | Sets | Muscles |
---|---|---|---|
Single-Leg Deadlift | 5/leg | 3-4 | Legs and Back |
Banded Bird Dog | 5/side | 3-4 | Abs, Legs, Back |
Band Pass Through | 8-12 | 3-4 | Shoulder, Back |
Banded Pull Apart | 10-12 | 2-3 | Shoulder, Back |
Donkey Kicks | 6/side | 3-4 | Glutes, Abs, Ham |
Week 5-8: Upper/Lower Split Resistance Band Workout
During this period, you’ll work on growing lean mass by focusing specifically on upper and lower body muscles.
- Monday: Chest, Triceps, and Front Shoulder
- Tuesday: Quadriceps, Hamstrings, Glutes, and Calves
- Wednesday: Back, Biceps, and Rear Shoulder
- Thursday: Rest
- Friday: Quadriceps, Hamstrings, Glutes, and Calves
- Saturday: Back, Chest, Lateral Deltoid, and Core
- Sunday: Rest
Monday – Chest, Triceps, and Front Shoulder
Workout | Reps | Muscles |
---|---|---|
Bench Press Press | 10 x 3 | Chest |
Upward Chest Fly | 10 x 3 | Chest |
Triceps Kickback | 10 x 3 | Triceps |
Overhead Press | 10 x 3 | Shoulder |
Front Raises | 10 x 3 | Shoulder |
Triceps Kickback | 10 x 2 | Triceps |
Tuesday – Quadriceps, Hamstrings, Glutes, and Calves
Workout | Reps | Muscles |
---|---|---|
Squat | 12-15 x 3 | Quadriceps |
Lateral Walk | 8-10 x 3 | Quadriceps |
Romanian Deadlift | 6-8 x 3 | Hamstrings |
Glute Kickback | 8-10 x 3 | Glutes |
Good Morning | 10 x 2 | Ham, Back |
Calf Raises | 10 x 3 | Calves |
Wednesday – Back, Biceps, and Rear Shoulder
Workout | Reps | Muscles |
---|---|---|
Deadlift | 6-8 x 3 | Back |
Bent-over Row | 8-12 x 3 | Back |
Seated Row | 8-12 x 3 | Back |
Biceps Curl | 8-12 x 3 | Biceps |
Concentration Curl | 8-12 x 3 | Biceps |
Upright Row | 8-12 x 3 | Shoulder |
Friday – Quadriceps, Glutes, and Hamstrings
Workout | Reps | Muscles |
---|---|---|
Curtsy Lunge | 12-15 x 3 | Quadriceps |
Leg Extension | 8-10 x 3 | Quadriceps |
Leg Curl | 8-10 x 3 | Hamstrings |
Glute Kickback | 8-10 x 3 | Glutes |
Sumo Squat | 8-10 x 3 | Quadriceps |
Calf Raises | 10-12 x 3 | Calves |
Saturday – Back, Chest, Lateral Deltoid, and Core
Workout | Reps | Muscles |
---|---|---|
Bench Press Press | 8-12 x 3 | Chest |
Narrow Grip Floor Press | 8-12 x 3 | Chest |
Banded Pendley Rows | 8-12 x 3 | Back |
Banded Seated Rowing | 8-12 x 3 | Back |
Lateral Raises | 8-12 x 3 | Shoulder |
Standing Side Bend | 8-12 x 3 | Oblique |
Week 9-12: Resistance Band Push/Pull/Leg Split
You’ll challenge your strength by increasing resistance and reducing the interval between sets during this phase.
- Monday: Push Workout A
- Tuesday: Pull Workout A
- Wednesday: Leg Workout A
- Thursday: Push Workout B
- Friday: Pull Workout B
- Saturday: Leg Workout B
- Sunday: Rest
Monday – Resistance Band Push Workout A
Workout | Reps | Muscles |
---|---|---|
Bench Press Press | 10 x 3 | Chest |
Narrow Grip Banded Floor Press | 10 x 3 | Chest |
Overhead Press | 10 x 3 | Triceps |
Lateral Raises | 10 x 3 | Shoulder |
One-arm Tricep Extension | 10 x 3 | Shoulder |
Triceps Kickback | 10 x 2 | Triceps |
Tuesday – Resistance Band Pull Workout A
Workout | Reps | Muscles |
---|---|---|
Deadlift | 6-8 x 3 | Back |
Bent-over Row | 8-12 x 3 | Back |
Seated Row | 8-12 x 3 | Back |
Biceps Curl | 8-12 x 3 | Biceps |
Concentration Curl | 8-12 x 3 | Biceps |
Upright Row | 8-12 x 3 | Shoulder, Back |
Wednesday – Resistance Band Legs Workout
Workout | Reps | Muscles |
---|---|---|
Squat | 12-15 x 3 | Quads |
Squat Jacks | 8-10 x 3 | Quads |
Romanian Deadlift | 6-8 x 3 | Hams |
Donkey Kick | 8-10 x 3 | Glutes |
Good Morning | 10 x 2 | Hamstring |
Banded Calf Raises | 10 x 3 | Calves |
Thursday – Resistance Band Push Workout
Workout | Reps | Muscles |
---|---|---|
Bench Press Press | 10 x 3 | Chest |
Chest Fly | 10 x 3 | Chest |
Overhead Press | 10 x 3 | Shoulder |
Front Raises | 10 x 3 | Shoulder |
Lateral Raises | 10 x 3 | Shoulder |
Deficit Push-up | 10 x 2 | Chest |
Friday – Resistance Band Pull Workout
Workout | Reps | Muscles |
---|---|---|
Bent-over Row | 6-8 x 3 | Back |
Seated Row | 8-12 x 3 | Back |
Single-arm Row | 8-12 x 3 | Back |
Reverse Fly | 8-12 x 3 | Upper Back |
Biceps Curl | 8-12 x 3 | Biceps |
Hammer Curl | 8-12 x 3 | Biceps |
Saturday – Resistance Band Legs Workout
Workout | Reps | Muscles |
---|---|---|
Sumo Squat | 12-15 x 3 | Quads |
Leg Press | 8-10 x 3 | Quads |
Leg Extension | 10-12 x 3 | Quads |
Banded RDL | 8-10 x 3 | Glutes |
Donkey Kick | 10 x 2 | Hamstring |
Calf Raises | 10 x 3 | Calves |
Download The 12 Week Resistance Band Training Program Free PDF
An effective workout program helps you train in an organized way and produce the desired results. That’s why I’ve shared this ultimate resistance band week workout routine so you can train effectively at home.
This workout plan will help you build lean mass, improve balance and flexibility, bolster your foundational strength, and enhance your functional fitness with only resistance bands.
You can also add dumbbell exercises and bodyweight exercises to make them more effective.