12 Week Resistance Band Training Program with Free PDF

Whether you’re a beginner or intermediate, if you work out at home with bands, then this article can be helpful for you. Here I’ve shared a 12 week resistance band training program that can help you build muscles, increase strength and mobility at home. Moreover, I’ve also attached a PDF of this plan, so if you like it, you can download it.

I’ve made this workout program with the help of this complete list of resistance band exercises. So you can also check out if you want to design your routine.

Related: Do Resistance Bands Build Muscle?

Summary

Weeks 1-4Weeks 5-8Weeks 9-12
You’ll do full-body resistance band workouts to increase your strength, mobility, flexibility, and endurance in this phase.During this period, you’ll work on growing lean mass by focusing on upper and lower body muscles specifically.In the last phase, you’ll challenge your strength by increasing resistance and reducing the interval time between sets.
4 Days a Week5 Days a Week6 days a Weeks
12 week resistance band training program summary
LevelTargeted GenderDuration/Session
Beginner to IntermediateMale and Female30-45 minutes

Types of Band Require

The various bands you have, the better you’ll perform exercises. Because the several exercises require different tension levels, for example, you need the heavy band to perform the Deadlift and light to the medium band to perform the bicep curl.

You can use the bands whose tension levels are:

  • 3-7 kg
  • 5-15 kg
  • 15-30 kg
  • 30-75 kg

I’ve selected a few resistance bands; you can check them out.

12 Week Resistance Band Training Program

12 Week Resistance Band Training Program
  • Week 1-4: Full Body Resistance Band Workout
  • Week 5-8: Upper/Lower Split
  • Week 9-12: Push/Pull/Legs Exercises

Week 1-4: Full-Body Resistance Band Workouts

  • Monday: Workout
  • Tuesday: Workout
  • Wednesday: Rest
  • Thursday: Workout
  • Friday: Workout
  • Saturday: Rest
  • Sunday: Rest

Monday

WorkoutRepsMusclesRest
Resistance Band Squat8-12 x 3Quadriceps1-2 min
Resistance Band Floor Press8-12 x 3Chest, Tricep1-2 min
Resistance Band Overhead Press8-12 x 3Shoulder1-2 min
Resistance Band Bent-over Row8-12 x 3Back1-2 min
Resistance Band Seated Bicep Curl8-12 x 3Biceps1-2 min
week 1 to 4 of 12 week resistance band training program

Tuesday

WorkoutRepsMusclesRest
Resistance Band Deadlift6-8 x 3Full Body1-2 min
Banded Curtsy Lunge8-10 x 3Quadriceps60-90 sec
Resistance Band Upward Chest Fly8-12 x 3Chest60-90 sec
Resistance Band Seated Rowing8-12 x 3Back1-2 min
Lateral Raises8-12 x 3Shoulder1-2 min

Thursday

WorkoutRepsMusclesRest
Resistance Band Floor Press8-12 x 3Chest, Tricep1-2 min
Resistance Band Reverse Fly8-10 x 3Back, Shoulder1-2 min
One-arm Overhead Tricep Extension8-12 x 3Triceps45-60 sec
Resistance Band Good Morning6-10 x 3Hamstring, Lower Back1-2 min
Resistance Band Upright Row8-12 x 3Shoulder, Upper Back1-2 min

Friday

WorkoutRepsMusclesRest
Resistance Band Squat10-12 x 3Quads1-2 min
Resistance Band Pendley Rows8-12 x 3Back1-2 min
Banded Single-arm Floor Press8-12 x 3Chest1-2 min
Resistance Band Overhead Press8-12 x 3Shoulder1-2 min
Banded Romanian Deadlift6-8 x 3Hamstrings1-2 min

Week 5-8: Upper/Lower Body Resistance Band Exercises

  • 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

WorkoutRepsMusclesRest
Resistance Band Bench Press Press10 x 3Chest1-2 min
Resistance Band Upward Chest Fly10 x 3Chest1-2 min
Overhead Tricep Extension10 x 3Triceps1-2 min
Resistance Band Overhead Press10 x 3Shoulder1-2 min
Resistance Band Front Raises10 x 3Shoulder1-2 min
Resistance Band Triceps Kickback10 x 2Triceps1-2 min
week 5 to 8 of 12 week resistance band training program

Tuesday: Quadriceps, Hamstrings, Glutes, and Calves

WorkoutRepsMusclesRest
Resistance Band Squat12-15 x 3Quadriceps1-2 min
Resistance Band Lateral Walk8-10 x 3Quadriceps60-90 sec
Resistance Band Romanian Deadlift6-8 x 3Hamstrings60-90 sec
Glute Kickback on All Fours8-10 x 3Glutes60-90 sec
Banded Good Morning10 x 2Ham, Back60-90 sec
Banded Calf Raises10 x 3Calves60-90 sec

Wednesday: Back, Biceps, and Rear Shoulder

WorkoutRepsMusclesRest
Resistance Band Deadlift6-8 x 3Back1-2 min
Resistance Band Bent-over Row8-12 x 3Back1-2 min
Resistance Band Seated Row8-12 x 3Back1-2 min
Standing Banded Biceps Curl8-12 x 3Biceps1-2 min
Resistance Band Concentration Curl8-12 x 3Biceps1-2 min
Resistance Band Upright Row8-12 x 3Shoulder, Back1-2 min

Friday: Quadriceps, Glutes, and Hamstrings

WorkoutRepsMusclesRest
Banded Curtsy Lunge to Squat12-15 x 3Quadriceps1-2 min
Resistance Band Leg Extension8-10 x 3Quadriceps1-2 min
Resistance Band Leg Curl8-10 x 3Hamstrings1-2 min
Leaning Forward Standing Glute Kickback8-10 x 3Glutes60-90 sec
Resistance Band Sumo Squat8-10 x 3Quadriceps60-90 sec
Resistance Band Calf Raises10-12 x 3Calves60-90 sec

Saturday: Back, Chest, Lateral Deltoid, and Core

WorkoutRepsMusclesRest
Resistance Band Bench Press Press8-12 x 3Chest1-2 min
Narrow Grip Banded Floor Press8-12 x 3Chest1-2 min
Banded Pendley Rows8-12 x 3Back1-2 min
Banded Seated Rowing8-12 x 3Back1-2 min
Resistance Band Lateral Raises8-12 x 3Shoulder1-2 min
Resistance Band Standing Side Bend8-12 x 3Oblique1-2 min

Week 9-12: Push/Pull/Legs Exercises

Press, extensions, and raises are examples of push exercises. Push exercises primarily work on the chest, triceps, and shoulders.

On the other hand, rowing and pulling are examples of pull workouts. And pull exercises engage the back, biceps, and rear deltoid muscles.

While leg days include exercises for the quads, hamstring, glutes, and calves.

Moreover, you can also incorporate some resistance band abs exercises during your leg days.

  • Monday: Resistance Band Push Workout
  • Tuesday: Resistance Band Pull Workout
  • Wednesday: Resistance Band Legs Workout
  • Thursday: Resistance Band Push Workout
  • Friday: Resistance Band Pull Workout
  • Saturday: Resistance Band Legs Workout
  • Sunday: Rest

Monday: Resistance Band Push Workout

WorkoutRepsMusclesRest
Resistance Band Bench Press Press10 x 3Chest1-2 min
Narrow Grip Banded Floor Press10 x 3Chest1-2 min
Resistance Band Overhead Press10 x 3Triceps1-2 min
Resistance Band Lateral Raises10 x 3Shoulder1-2 min
Resistance One-arm Tricep Extension10 x 3Shoulder1-2 min
Resistance Band Triceps Kickback10 x 2Triceps1-2 min
week 5 to 8 of 12 week resistance band training program

Tuesday: Resistance Band Pull Workout

WorkoutRepsMusclesRest
Resistance Band Deadlift6-8 x 3Back1-2 min
Resistance Band Bent-over Row8-12 x 3Back1-2 min
Resistance Band Seated Row8-12 x 3Back1-2 min
Standing Banded Biceps Curl8-12 x 3Biceps1-2 min
Resistance Band Concentration Curl8-12 x 3Biceps1-2 min
Resistance Band Upright Row8-12 x 3Shoulder, Back1-2 min

Wednesday: Resistance Band Legs Workout

WorkoutRepsMusclesRest
Resistance Band Squat12-15 x 3Quads1-2 min
Resistance Band Squat Jacks8-10 x 3Quads1-2 min
Resistance Band Romanian Deadlift6-8 x 3Hams1-2 min
Resistance Band Donkey Kick8-10 x 3Glutes1-2 min
Banded Good Morning10 x 2Hamstring1-2 min
Banded Calf Raises10 x 3Calves1-2 min

Thursday: Resistance Band Push Workout

WorkoutRepsMusclesRest
Resistance Band Bench Press Press10 x 3Chest1-2 min
Resistance Band Chest Fly10 x 3Chest1-2 min
Resistance Band Overhead Press10 x 3Shoulder1-2 min
Resistance Band Front Raises10 x 3Shoulder1-2 min
Resistance Band Lateral Raises10 x 3Shoulder1-2 min
Narrow Grip Banded Floor Press10 x 2Triceps1-2 min

Friday: Resistance Band Pull Workout

WorkoutRepsMusclesRest
Resistance Band Bent-over Row6-8 x 3Back1-2 min
Resistance Band Seated Row8-12 x 3Back1-2 min
Resistance Band Single-arm Row8-12 x 3Back1-2 min
Resistance Band Reverse Fly8-12 x 3Back, Shoulder1-2 min
Standing Banded Biceps Curl8-12 x 3Biceps1-2 min
Resistance Band Hammer Curl8-12 x 3Biceps1-2 min

Saturday: Resistance Band Legs Workout

WorkoutRepsMusclesRest
Resistance Band Sumo Squat12-15 x 3Quads1-2 min
Resistance Band Leg Press8-10 x 3Quads1-2 min
Resistance Band Leg Extension10-12 x 3Quads1-2 min
Resistance Band Romanian Deadlift8-10 x 3Glutes1-2 min
Resistance Band Donkey Kick10 x 2Hamstring1-2 min
Banded Calf Raises10 x 3Calves1-2 min

Frequently Asked Questions

Can I add bodyweight or dumbbell exercises to this program?

Yes, you can add as many dumbbell and bodyweight exercises as you want and rearrange them according to your need.
Here you can get a complete list of dumbbell exercises.

Can I follow this workout routine to lose weight?

You can, but the results won’t be significant. You can do HIIT and compound lifts to speed up your weight loss. However, your weight loss primarily depends on calorie consumption. So, you should focus more on a diet than exercise.

Can I modify this resistance band training program based on my fitness levels and goals?

Yes, you can make changes to this workout routine based on your goal. For example, you can increase or decrease the resistance level, the interval time between sets, and the number of reps and sets.
However, if you’re not sure what to change, you can do as suggested in this program.

12 Week Resistance Band Training Program Free PDF


Final Words

Having an effective workout program helps you train in an organized way and produce the desired results. That’s why I’ve shared this resistance band 12 week training program so you can train effectively at home.

This workout plan will help you build muscles, enhance strength and mobility at home with only resistance bands.

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