The Best 14-Day Resistance Band Workout for Women w/ PDF

Resistance Band Workout for Women

I’ve designed various resistance band training plans, but if you need one that is primarily designed for women, I have covered it in this article.

Here, I’ll share an ultimate 14-day resistance band split workout for women to get strong and toned.

This program involves training for 20 to 30 minutes daily for 14 days.

You’ll train two muscles in each session: chest and legs on day 1, back and abs on day 2, and glutes and shoulder on day 3.

This way, it allows you to hit your entire body within three to four sessions and will help you build strong and proportional legs, glutes, and torso over time.

Program Overview

Split TypeTwo Muscles Group a Day
Program Duration8 Weeks
Sessions/week7x week
Duration/session20-30 minutes
Workout GoalBuild a strong and toned physique
Experienced RequireBeginner to Intermediate
Target GenderFemale
Target Age Group16-35 years
Equipment NeededBands, Hook, and Mat

The Best 14-Day Resistance Band Workout Split for Women

Resistance Band Workouts for Women
  • Day 1 – Chest and Legs
  • Day 2 – Back and Abs
  • Day 3 – Glutes and Shoulder
  • Day 4 – Arms and Legs
  • Day 5 – Chest and Abs
  • Day 6 – Back and Shoulder
  • Day 7 – Glutes and Arms
  • Day 8 – Legs and Chest
  • Day 9 – Back and Abs
  • Day 10 – Shoulder and Glutes
  • Day 11 – Chest and Arms
  • Day 12 – Legs and Back
  • Day 13 – Glutes and Shoulder
  • Day 14 – Arms and Abs

Instructions to follow the workout:

  • Warm-up: I recommend a quick 3-minute warm-up to get your heart up and muscles ready so you can do well during the resistance band training. You can do any exercises you like, including dynamic stretches and aerobic exercises.
  • Rest between sets: I suggest keeping the rest time as short as possible between sets. Shorter rest periods will keep your muscles warm and help your body burn significant calories while strengthening your muscles and joints.
  • Cardio (optional): If you want to increase your endurance and torch fats, adding cardio to your workout will help you achieve better fitness over time.
  • Recovery between workouts: This program doesn’t have a rest day, but I recommend listening to your body and reacting accordingly. For example, a rest day would be fine when your muscles aren’t fully recovered.

Day 1 – Chest and Legs

Chest Workout

  • Banded Floor Press: 2 sets x 15 reps
  • Standing Chest Press: 2 sets x 15 reps
  • Standing Parallel Chest Fly: 2 sets x 15 reps

Legs Workout

Day 2 – Back and Abs

Back Workout

  • Lat Pulldown: 3 sets x 12 reps
  • Bent-over Single-arm Row: 2 sets x 10 reps per side
  • Superman Row: 3 sets x 10 reps

Abs Workout

Day 3 – Glutes and Shoulder

Glutes Workout

  • Fire Hydrant: 2 sets x 10 reps per leg
  • Glute Kickback: 2 sets x 10 reps on each side
  • Banded Hip Bridge: 3 sets x 12 reps

Shoulder Workout

  • Overhead Press: 3 sets x 12 reps
  • Lateral Raises: 3 sets x 12 reps
  • Rear Delt Fly: 3 sets x 12 reps

Day 4 – Arms and Legs

Arms Workout

  • Single-arm Overhead Triceps Extension + Standing One-arm Biceps Curl (Superset): 2 sets x 10 reps per leg
  • Single-arm Triceps Kickback + Hammer Curl (superset): 2 sets x 10 reps per arm

Legs Workout

  • Banded Cossack Squat: 2 sets x 10 reps per leg
  • Leg Extension: 3 sets x 15 reps
  • Suitcase/Romanian Deadlift: 3 sets x 10 reps

Day 5 – Chest and Abs

Chest Workout

Abs Workout

Day 6 – Back and Shoulder

Back Workout

Shoulder Workout

  • Single-arm Lateral Raises: 3 sets x 6 reps per side
  • Rear Delt Row: 2 sets x 15 reps
  • Shoulder Shrug: 2 sets x 12 reps

Day 7 – Glutes and Arms

Glutes Workout

Arms Workout

Day 8 – Legs and Chest

Legs Workout

  • Resistance Band Squat: 3 sets x 15 reps
  • Lying Leg Press: 3 sets x 15 reps
  • Prone Leg Curl: 3 sets x 15 reps

Chest Workout

  • Banded Floor Press: 3 sets x 15 reps
  • Standing Chest Press: 2 sets x 15 reps
  • Standing Parallel Chest Fly: 2 sets x 15 reps

Day 9 – Back and Abs

Back Workout

  • Lat Pulldown: 3 sets x 12 reps
  • Bent-over Single-arm Row: 2 sets x 10 reps per side
  • Superman Row: 3 sets x 10 reps

Abs Workout

  • High to Low Chop: 2 sets x 10 reps on each side
  • Knee to Elbow Crunch: 2 sets x 10 reps per side
  • Banded Dead Bug: 2 sets x 5 reps on each side

Day 10 – Shoulder and Glutes

Shoulder Workout

  • Overhead Press: 3 sets x 12 reps
  • Lateral Raises: 3 sets x 12 reps
  • Reverse Fly: 3 sets x 12 reps

Glutes Workout

  • Fire Hydrant: 2 sets x 10 reps per leg
  • Glute Kickback: 2 sets x 10 reps on each side
  • Banded Hip Bridge: 3 sets x 12 reps

Day 11 – Chest and Arms

Chest Workout

  • Standing Incline Chest Press: 2 sets x 12 reps
  • Standing Upward Fly: 2 sets x 12 reps
  • Banded Push-ups: 2 sets x 8-10 reps

Arms Workout

  • One-arm Overhead Triceps Extension + Single-arm Biceps Curl (Superset): 2 sets x 10 reps per leg
  • One-arm Triceps Kickback + Hammer Curl (superset): 2 sets x 10 reps per arm

Day 12 – Legs and Back

Legs Workout

  • Squat Jacks: 2 sets x 10 steps per side
  • Leg Extension: 3 sets x 15 reps
  • Suitcase/Romanian Deadlift: 3 sets x 10 reps

Back Workout

  • Seated Band Row: 2 sets x 15 reps
  • Banded Lat Pullover: 2 sets x 10 reps
  • Narrow Grip Lat Pulldown: 2 sets x 12 reps

Day 13 – Glutes and Shoulder

Glutes Workout

Shoulder Workout

  • Overhead Press: 3 sets x 12 reps
  • Lateral Raises: 3 sets x 12 reps
  • Reverse Fly: 3 sets x 12 reps

Day 14 – Arms and Abs

Arms Workout

  • Triceps Pushdown + Concentration Curl (superset): 2 sets x 15 reps
  • Bench Assisted Dips + Reverse Biceps Curl (superset): 2 sets x 10-12 reps

Abs Workout

  • Reverse Crunches: 2 sets x 5 reps per side
  • Side Leg Raises: 2 sets x 8 reps on each side.
  • Kneeling Crunch: 3 sets x 15 reps

Download The Women’s Resistance Band Workout Routine PDF

Download this free PDF and get it printed. You can also make some changes to it according to your fitness level and goal.

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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.
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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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