Weekly 15-Minute Resistance Band Workout with PDF

From athletes to bodybuilders, everyone likes to work out with resistance bands. The bands are easy to use, require less space, are tension-adjustable, and allow you to perform various exercises at home with and without an anchor.

A study has shown bands are a good alternative to weights when it comes to building strength and maintaining muscle mass.

However, it would be best to have a good workout routine to achieve the best results through resistance bands workout.

I’ve created a 15-minute resistance band workout routine for all fitness enthusiasts who have limited time to exercise but want to keep improving their fitness.

You can train at any time of the day, whether morning, afternoon or evening. All it needs is fifteen minutes from your busy schedule.


Workout GoalBuild Strength, Flexibility & Mass
Frequency6 Days a week
Routine TypeFull Boy
Duration15 minutes a day
Targeted GenderMale and Female
Bands NeededMini and Power bands
Plan to Follow Next 30-minute workout with bands


DayTargeted Muscles
Monday Chest, Shoulder, Quads, and Triceps
TuesdayBack, Biceps, Hamstrings, and Glutes
WednesdayChest, Shoulder, Quads, and Triceps
ThursdayBack, Biceps, Hamstrings, and Core
FridayChest, Shoulder, Quads, and Triceps
SaturdayBack, Biceps, Hamstrings, and Core

Do some cardio exercises to increase your heart rate and oxygen flow before starting the main workout.

Monday – Chest, Shoulder, Quads, and Triceps

Banded Standard Pushup8-10230-sec
Resistance Band Squat12-15230-sec
Banded Floor Press10-12230-sec
Banded Lateral Raises10-122/side30-sec
Overhead Tricep Extension10-12230-sec

Tuesday – Back, Biceps, Hamstrings, and Glutes

Bent-over Row10-12230-sec
Seated Rowing10-12230-sec
Single-arm Bicep Curl10-12215-sec
Lying Leg Curl10-12230-sec
Leg Kickback8-10215-sec

Wednesday – Chest, Shoulder, Quads, and Triceps

 Close-Grip Pushup8-10245-sec
Overhead Press8-12245-sec
Suitcase Deadlift8-10245-sec
Curtsy Lunge to Squat8-10245-sec
 Rear Delt Fly8-12245-sec

Thursday – Back, Biceps, Hamstrings, and Core

Resistance Band Deadlift6-8245-sec
Superman Pull8-10245-sec
Concentration Curl8-12230-sec
Flutter Kicks15-sec215-sec
15 minute resistance band workout

Friday – Chest, Shoulder, Quads, and Triceps

 Floor Press8-12245-sec
Chest Fly8-10230-sec
Lateral Raises8-10245-sec
 Leg Extension10-12245-sec
Resistance band workout 15 minutes

Saturday – Back, Biceps, Hamstrings, and Core

Bent-over Row10-12230-sec
Lat Pulldown10-12245-sec
Hammer Curl10-12230-sec
Single-Leg Deadlift6-8230-sec
Dead Bug8-10230-sec

Download The 15-Minute Resistance Band Workout PDF

The Takeaway Message

If you want a simple and effective 15-minute resistance band workout, you can try the above routine.

This routine will help help you increase strength, lean mass, balance, and flexibility in the comfort of your own house.

Whenever you get time, you can do this workout. All it requires is fifteen minutes from your daily schedule.

This workout schedule is for people of all fitness levels and gender. So whether you’re a beginner or intermediate, male or female, you can fit this routine into your daily routine to keep improving your fitness.

You can also adjust this routine according to your need. For example, you can replace any exercise which is easy or difficult for you with appropriate exercises.

And, if you fail to exercise six times a week, you can continue from where you left off.

And, once you feel you need to work more, you can try this 30-minute resistance band workout.

You can also download the related workout programs:

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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