Are you new to resistance bands or just looking for a new way to work out at home? Check out this easy-to-follow full-body 3 day resistance band workout routine.
Workout Program Summary
| Program Duration | 4-8 Weeks |
| Workout Goal | Improve Overall Fitness |
| Sessions/week | Three (Strength, Muscle, & Mobility) |
| Split Type | Full Body |
| Duration/Session | 30-45 minutes |
| Target Gender | Male and Female |
| Experience Require | Beginner to Intermediate |
| Target Age Group | 15-40 Years |
This program involves performing strength exercises on Monday, muscle-building exercises on Wednesday, and mobility exercises on Friday.
The combination of strength, hypertrophy, and mobility exercises will help you build a strong, functional, and aesthetic physique over time.
To perform this workout routine, you need only a set of resistance bands and some space where you can move around freely while performing the exercises.
Resistance bands are efficient for building strength and muscles as well as improving your balance and flexibility.
A study has shown that training with elastic bands stimulates similar strength gains to conventional weight training in people of all ages.
Full Body 3 Day Resistance Band Workout Plan for Building Muscle at Home
- Monday – Power Band Strength Training
- Tuesday – OFF
- Wednesday – Muscle Building Workout
- Thursday – OFF
- Friday – Balance and Flexibility
- Saturday – OFF
- Sunday – OFF
5-minute Warm-up: Start your workout with dynamic stretches and bodyweight cardio exercises. The combination of stretching and cardio will ease muscle stiffness, increase body temperature, and prepare muscles for resistance exercises.
Vary Exercises over Weeks: You can do hundreds of exercises with resistance bands. So, it’s best to perform different exercises on different training days. Doing that will provide good results and make your workout program enjoyable.
Day 1 – Power Band Strength Training
| Exercise | Muscles | Sets | Reps |
|---|---|---|---|
| Banded Suitcase Deadlift | Legs & Back | 3-4 | 8-12 |
| Banded Standard Push-up | Chest & Tris | 3-4 | 8-12 |
| Resistance Band Squat | Legs & Glutes | 3-4 | 10-15 |
| Banded Bent-over Row | Back & Biceps | 3-4 | 10-15 |
| Banded Overhead Press | Delts & Tris | 3-4 | 10-12 |
| Resistance Band Floor Press | Chest & Tris | 3-4 | 10-12 |
Day 2 – Muscle Building Workout
| Exercise | Muscles | Sets | Reps |
|---|---|---|---|
| Seated Lat Pulldown | Back | 2-3 | 10-15 |
| Banded Seated Rowing | Back | 2-3 | 10-15 |
| Standing 1-arm Chest Press | Chest | 2-3 | 10/arm |
| Overhead Triceps Extension | Triceps | 2-3 | 10/arm |
| Single-arm Biceps Curl | Biceps | 2-3 | 10/arm |
| Banded Lateral Raises | Side Delt | 2-3 | 10/side |
| Rear Delt Fly | Upper Back | 2-3 | 10-15 |
Day 3 – Balance and Flexibility
| Exercise | Muscles | Sets | Reps |
|---|---|---|---|
| Curtsy Lunge to Squat | Lower Body | 3-4 | 5/leg |
| Banded Glute Kickback | Glute & Abs | 3-4 | 5/side |
| Single-leg Deadlift | Legs & Abs | 3-4 | 5/leg |
| Banded Bird Dog* | Full Body | 2-3 | 5/side |
| Superman Pull | Back & Delts | 3-4 | 10-12 |
| Banded Flutter Kicks | Abdominals | 3-4 | 15-sec |
Banded Bird Dog: Hold for five seconds each during the bird and dog poses.
What Kind of Resistance Bands Do You Need?
Bands with different tension levels allow you to perform various exercises effectively.
For example, you need loop or mini bands to perform mobility exercises, moderate-tension bands to train small muscle groups like the biceps, triceps, forearms, and deltoids, and high-tension bands to perform compound movements such as deadlifts, overhead presses, and push-ups.
Download The Training Program PDF
Get this PDF print and use it offline.
Final Thoughts
Resistance bands are inexpensive, adaptable, and fit all because you can do essentially any exercise that you would typically do with free weights.
However, you need a good workout plan that can help you train in an organized way and improve your physique and fitness level.
In this article, I’ve shown you how you can train three times weekly to develop strength, muscle mass, and mobility with resistance bands only.
All you have to do is follow the program constantly and eat healthy food to see decent results.
Once you follow this program for the desired period, you can increase the frequency or integrate dumbbell, bodyweight, and barbell exercises to add variety to your training plan.
