12 Week Resistance Band Training Program with Free PDF

12 Week Resistance Band Training Program

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

12 Week Resistance Band Training Program

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

Resistance band workout plan

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

WorkoutRepsSetsMuscles
Banded Squat10-123-4Quadriceps
Banded Push-ups10-123-4Chest, Triceps
Overhead Press10-12 3-4Shoulder
Bent-over Row10-123-4Back
Suitcase Deadlift8-103-4Legs, Back
Superman Row8-103-4Back

TuesdayIsolation Workout

WorkoutRepsSetsMuscles
Floor Press10-123Chest
1-arm Triceps Extension10/arm2-3Triceps
Lying Leg Curl15-203Hamstrings
Biceps Curl10/arm2-3Biceps
Lateral Raises10/side3Side Delt
Bent-over Reverse Fly10-153Rear Delt
Glute Bridge/Kickback10-123Glutes

ThursdayCompound Workout

WorkoutRepsSetsMuscles
Curtsy Lunge8/leg3-4Leg and Glutes
Side Plank Pull8/side3-4Abs and Back
Seated Band Row10-153-4Back
Standing Chest Press10-153-4Chest
Romanian Deadlift8-103-4Hamstring
H2L Banded Chop8/side3-4Abdominals

Saturday – Mobility Exercises

WorkoutRepsSetsMuscles
Single-Leg Deadlift5/leg3-4Legs and Back
Banded Bird Dog5/side3-4Abs, Legs, Back
Band Pass Through8-123-4Shoulder, Back
Banded Pull Apart10-122-3Shoulder, Back
Donkey Kicks6/side3-4Glutes, Abs, Ham

Week 5-8: Upper/Lower Split Resistance Band Workout

resistance band workout routine

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

WorkoutRepsMuscles
Bench Press Press10 x 3Chest
Upward Chest Fly10 x 3Chest
Triceps Kickback10 x 3Triceps
Overhead Press10 x 3Shoulder
Front Raises10 x 3Shoulder
Triceps Kickback10 x 2Triceps

Tuesday – Quadriceps, Hamstrings, Glutes, and Calves

WorkoutRepsMuscles
Squat12-15 x 3Quadriceps
Lateral Walk8-10 x 3Quadriceps
Romanian Deadlift6-8 x 3Hamstrings
Glute Kickback8-10 x 3Glutes
Good Morning10 x 2Ham, Back
Calf Raises10 x 3Calves

Wednesday – Back, Biceps, and Rear Shoulder

WorkoutRepsMuscles
Deadlift6-8 x 3Back
Bent-over Row8-12 x 3Back
Seated Row8-12 x 3Back
Biceps Curl8-12 x 3Biceps
Concentration Curl8-12 x 3Biceps
Upright Row8-12 x 3Shoulder

Friday – Quadriceps, Glutes, and Hamstrings

WorkoutRepsMuscles
Curtsy Lunge12-15 x 3Quadriceps
Leg Extension8-10 x 3Quadriceps
Leg Curl8-10 x 3Hamstrings
Glute Kickback8-10 x 3Glutes
Sumo Squat8-10 x 3Quadriceps
Calf Raises10-12 x 3Calves

Saturday – Back, Chest, Lateral Deltoid, and Core

WorkoutRepsMuscles
Bench Press Press8-12 x 3Chest
Narrow Grip Floor Press8-12 x 3Chest
Banded Pendley Rows8-12 x 3Back
Banded Seated Rowing8-12 x 3Back
Lateral Raises8-12 x 3Shoulder
Standing Side Bend8-12 x 3Oblique

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

WorkoutRepsMuscles
Bench Press Press10 x 3Chest
Narrow Grip Banded Floor Press10 x 3Chest
Overhead Press10 x 3Triceps
Lateral Raises10 x 3Shoulder
One-arm Tricep Extension10 x 3Shoulder
Triceps Kickback10 x 2Triceps

Tuesday – Resistance Band Pull Workout A

WorkoutRepsMuscles
Deadlift6-8 x 3Back
Bent-over Row8-12 x 3Back
Seated Row8-12 x 3Back
Biceps Curl8-12 x 3Biceps
Concentration Curl8-12 x 3Biceps
Upright Row8-12 x 3Shoulder, Back

Wednesday – Resistance Band Legs Workout

WorkoutRepsMuscles
Squat12-15 x 3Quads
Squat Jacks8-10 x 3Quads
Romanian Deadlift6-8 x 3Hams
Donkey Kick8-10 x 3Glutes
Good Morning10 x 2Hamstring
Banded Calf Raises10 x 3Calves

Thursday – Resistance Band Push Workout

WorkoutRepsMuscles
Bench Press Press10 x 3Chest
Chest Fly10 x 3Chest
Overhead Press10 x 3Shoulder
Front Raises10 x 3Shoulder
Lateral Raises10 x 3Shoulder
Deficit Push-up10 x 2Chest

Friday – Resistance Band Pull Workout

WorkoutRepsMuscles
Bent-over Row6-8 x 3Back
Seated Row8-12 x 3Back
Single-arm Row8-12 x 3Back
Reverse Fly8-12 x 3Upper Back
Biceps Curl8-12 x 3Biceps
Hammer Curl8-12 x 3Biceps

Saturday – Resistance Band Legs Workout

WorkoutRepsMuscles
Sumo Squat12-15 x 3Quads
Leg Press8-10 x 3Quads
Leg Extension10-12 x 3Quads
Banded RDL8-10 x 3Glutes
Donkey Kick10 x 2Hamstring
Calf Raises10 x 3Calves

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.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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