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 Type | Two Muscles Group a Day |
Program Duration | 8 Weeks |
Sessions/week | 7x week |
Duration/session | 20-30 minutes |
Workout Goal | Build a strong and toned physique |
Experienced Require | Beginner to Intermediate |
Target Gender | Female |
Target Age Group | 16-35 years |
Equipment Needed | Bands, Hook, and Mat |
The Best 14-Day Resistance Band Workout Split 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
- Banded Squat: 2 sets x 12 reps
- Curtsy Lunge: 2 sets x 6 reps per side
- Lying Leg Curl: 3 sets x 12 reps
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
- High to Low Chop: 2 sets x 10 reps on each side
- Flutter Kicks: 2 sets x 15-second
- Banded Dead Bug: 2 sets x 5 reps on each side
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
- 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
Abs Workout
- Bicycle Crunch: 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
Day 6 – Back and Shoulder
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
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
- Banded Pull Through: 2 sets x 10 reps per side
- Single-leg Glute Bridge: 2 sets x 10 reps per side
- Donkey Kick: 2 sets x 10 reps on each side
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
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
- Clamshell: 2 sets x 10 reps per side
- Banded hip Thrust: 2 sets x 10 reps per side
- Standing Glute Kickbacks: 2 sets x 10 reps on each side
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.