Best 30 Minute Resistance Band Workout For 30 Days (PDF)

Recently, I’ve created a 30 minute resistance band workout routine for 30 days to build muscles and increase strength, balance, and flexibility. So, whether you’re a beginner or intermediate, male or female, you must check this out if you’re looking for a simple, easy-to-follow, and effective workout plan. I’ll also share a PDF of this routine, so you can download and use it offline.

Contents show

Benefits of Resistance Band Exercises

Resistance bands are super helpful workout equipment that allows you to perform myriad exercises at home. These exercises help increase muscle mass, enhance strength and mobility, and improve posture.

Here are some of the crucial benefits of resistance band training backed by science:

Resistance band workouts promote similar strength gains to conventional weight training in different people, from young to old.¹
Bands provide a better range of motion so you can target the working muscles specifically and effectively.
The resistance bands are super helpful for older people, especially those with sarcopenic obesity. A study has shown that elastic resistance training has a significant beneficial effect on muscle mass, muscle quality, and physical function in older women with sarcopenic obesity.²
Resistance bands are adaptable, efficient, and cost-effective. You can work out with bands anywhere and anytime you like.

30 Day Resistance Band Workout Plan Description

Summary

Program Duration	30 Days
Workout Goal	Maximize Strength, Mass, and Balance
Frequency	4-5 Days a Week
Duration/session	30 Minutes
Equipment Required	Mini Band, Power Band, Hooks
Targeted Gender	Men and Women
Difficulty	Beginner to Intermediate
PDF	At the bottom
Alternate Plans	12 Week Resistance Band Training Program
Recommended Supplement	Whey Protein Isolate

Resistance Band 30 Day Workout Summary

Schedule

Week 1: Total Body Resistance Band Workout
Week 2: Push/Pull Workout
Week 3: Upper/Lower Split
Week 4: Full Body Workout

Additional information about the workout program:

You’ll train four times a week when you do a total body workout and five days when you do the push-pull and upper-lower split.
You can also perform exercises in the circuit, for example, doing the multiple exercises, one after another, with little or no rest between them for the suggested time or repetitions. However, circuit training can be challenging if you’re a beginner. So, do it as you like. Follow the plan as mentioned or perform the exercises in circuits.
If you want, you can also follow only one split out of three (full-body, PPL, and upper/lower) throughout the thirty days.

Week 1 – 30 Minute Full Body Resistance Band Workout

Day 1

Resistance Band Squat: 3 sets x 15 reps, 60-sec rest
Resistance Band Bent-over Row: 3 x 12 reps, 60-sec rest
Resistance Band Overhead Press: 2 x 12 reps, 60-sec rest
Resistance Band Floor Press: 3 x 12 reps, 60-sec rest
Single-arm Standing Bicep Curl: 2 x 10 reps, 45-sec rest

Day 2

Resistance Band Standard Pushup: 2 x 10 reps, 60-sec rest
Resistance Band Deadlift: 3 x 6-8 reps, 60-sec rest
Resistance Band Good Morning: 2 x 10 reps, 60-sec rest
Banded Lateral Raises: 3 x 10 reps, 45-sec rest
Banded Overhead Tricep Extension: 3 x 10 reps, 45-sec rest

Day 3 – Rest

Day 4

Resistance Band Floor Press: 3 x 10 reps, 60-sec rest
Seated Resistance Band Row: 3 x 10 reps, 60-sec rest
Banded Upright Row: 3 x 10 reps, 45-sec rest
Resistance Band Hammer Curl: 3 x 10 reps, 45-sec rest
Standing Oblique Crunch: 2 x 10 reps, 30-sec rest

Day 5

Banded Curtsy Lunge to Squat: 2 x 10 reps, 1-min rest
Resistance Band Romanian Deadlift: 2 x 10 reps, 1-min rest
Banded Lat Pulldown: 3 x 10 reps, 1-min rest
Banded Triangle Pushup: 3 x 10 reps, 1-min rest
Resistance Band Bent-Over Reverse Fly: 3 x 10 reps, 1-min rest

Day 6 – Rest

Day 7 – Rest

Week 2 – Push/Pull Split 30 Minute Resistance band Workout

Day 8 – Push Workout – Chest, Triceps, and Quadriceps

Resistance Band Pushup: 3 x 10 reps, 60-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Standing Resistance Band Incline Press: 2 x 10 reps, 45-sec rest
Banded Overhead Tricep Extension: 3 x 10 reps, 45-sec rest
Banded Triceps Kickback: 3 x 10 reps, 45-sec rest
Banded Squat: 3 x 10 reps, 60-sec rest

Day 9 – Pull Workout – Back, Biceps, and Hamstrings

Banded Deadlift: 3 x 6-8 reps, 60-sec rest
Banded Bent-over Rowing: 3 x 10 reps, 60-sec rest
Resistance Band Seated Row: 3 x 10 reps, 60-sec rest
Banded Concentration Curl: 3 x 10 reps, 45-sec rest
Resistance Band Cross Body Curl: 3 x 10 reps, 45-sec rest
Resistance Band Romanian Deadlift: 3 x 6-8 reps, 60-sec rest

Day 10 – Push Workout – Shoulders, Chest, Triceps, and Quads

Resistance Band Standard Pushup: 3 x 10 reps, 60-sec rest
Banded Overhead Press: 3 x 10 reps, 60-sec rest
Banded Lateral Raises: 3 x 10 reps, 60-sec rest
Resistance Band Squat Jacks: 3 x 10 reps, 60-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Tricep Kickback: 3 x 10 reps, 60-sec rest

Day 11 – Rest

Day 12 – Pull Workout – Back, Rear Shoulder, and Hams

Banded Lat Pulldown: 3 x 10 reps, 60-sec rest
Banded Lying Superman Pull: 2 x 10 reps, 45-sec rest
Banded Upright Row: 3 x 10 reps, 60-sec rest
Banded Rear Delt Fly: 3 x 10 reps, 60-sec rest
Banded Romanian Deadlift: 3 x 10 reps, 60-sec rest
Resistance Band Lying Hamstring Curl: 3 x 10 reps, 45-sec rest

Day 13 – Push Workout

Banded Pushup: 3 x 10 reps, 60-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Resistance Band Overhead Press: 3 x 10 reps, 60-sec rest
Banded Overhead Tricep Extension: 3 x 10 reps, 45-sec rest
Banded Squat: 3 x 10 reps, 60-sec rest
Banded Hip Thrust: 3 x 10 reps, 45-sec rest

Day 14 – Rest

Week 3 – Upper/Lower Resistance Band 30 Min Workout

Day 15 – Upper Body Workout

Banded Bent-over Rowing: 3 x 10 reps, 60-sec rest
Resistance Band Seated Row: 3 x 10 reps, 60-sec rest
Banded Concentration Curl: 3 x 10 reps, 45-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Resistance Band Overhead Press: 3 x 10 reps, 60-sec rest
Tricep Overhead Extension: 3 x 10 reps, 45-sec rest

Day 16 – Lower Body Workout

Resistance Band Squat: 3 x 10 reps, 60-sec rest
Resistance Band Squat Jacks: 3 x 10 reps, 60-sec rest
Banded Romanian Deadlift: 3 x 10 reps, 60-sec rest
Resistance Band Leg Kickback: 2 x 10 reps, 45-sec rest
Resistance Band Leg Curl: 2 x 10 reps, 45-sec rest
Banded Calf Raises: 2 x 10 reps, 45-sec rest

Day 17 – Upper Body

Resistance Band Pushup: 3 x 10 reps, 60-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Banded Lateral Raises: 3 x 10 reps, 60-sec rest
Banded Upright Row: 3 x 10 reps, 60-sec rest
Resistance Band Seated Row: 3 x 10 reps, 60-sec rest

Day 18 – Rest

Day 19 – Lower Body

Resistance Band Squat: 3 x 10 reps, 60-sec rest
Resistance Band Leg Press: 3 x 10 reps, 45-sec rest
Banded Romanian Deadlift: 3 x 10 reps, 60-sec rest
Resistance Band Hip Thrust: 3 x 10 reps, 45-sec rest
Resistance Band Donkey Kick: 2 x 10 reps, 45-sec rest

Day 20 – Upper Body

Banded Bent-over Rowing: 3 x 10 reps, 60-sec rest
Banded Floor Press: 3 x 10 reps, 60-sec rest
Resistance Band Overhead Press: 3 x 10 reps, 60-sec rest
Shoulder Shrug: 2 x 10 reps, 45-sec rest
Resistance Band Bird Dog: As many reps as possible (AMRAP), 30-sec rest
Standing Side Bend: 1 x AMRAP, 30-sec rest
Side plank Band Pull: 1 x AMRAP, 30-sec rest

Day 21 – Rest

Week 4 – 30-minute Total Body Resistance Band Workout

Day 22

Banded Floor Press: 3 x 12 reps, 60-sec rest
Resistance Band Squat: 3 x 15 reps, 60-sec rest
Banded Overhead Press: 2 x 12 reps, 60-sec rest
Resistance Band Bent-over Row: 3 x 12 reps, 60-sec rest
Banded Upright Row: 3 x 10 reps, 60-sec rest
Single-arm Standing Bicep Curl: 2 x 10 reps, 45-sec rest

Day 23

Banded Standard Pushup: 2 x 10 reps, 60-sec rest
Resistance Band Deadlift: 3 x 6-8 reps, 60-sec rest
Resistance Band Good Morning: 2 x 10 reps, 60-sec rest
Banded Seated Rowing: 3 x 10 reps, 60-sec rest
Resistance Band Glute Bridge: 3 x 10 reps, 45-sec rest
Banded Shoulder Shrug: 3 x 10 reps, 45-sec rest

Day 24 – Rest

Day 25

Banded Close-Grip Pushup: 3 x 10 reps, 90-sec rest
Resistance Band Front Raises: 3 x 10 reps, 60-sec rest
Banded Lateral Raises: 3 x 10 reps, 60-sec rest
Seated Resistance Band Row: 3 x 10 reps, 60-sec rest
Resistance Band Overhead Tricep Extension: 3 x 10 reps, 1-min rest
Standing Oblique Crunch: 2 x 10 reps, 30-sec rest

Day 26

Banded Curtsy Lunge to Squat: 2 x 10 reps, 1-min rest
Resistance Band Romanian Deadlift: 2 x 10 reps, 1-min rest
Banded Lat Pulldown: 3 x 10 reps, 1-min rest
Banded Bent-over Row: 3 x 10 reps, 1-min rest
Resistance Band Floor Press: 3 x 10 reps, 1-min rest
Standing Resistance Band Incline Press: 2 x 10 reps, 1-min rest

Day 27 – Rest

Day 28 – Rest

Day 29

Banded Deadlift: 3 x 6-10 reps, 60-sec rest
Resistance Band Squat: 3 x 10 reps, 60-sec rest
Resistance Band Overhead Press: 3 x 10 reps, 60-sec rest
Banded Triceps Pushdown: 3 x 10 reps, 45-sec rest
Banded Concentration Curl: 3 x 10 reps, 45-sec rest
Resistance Band Side Bend: 2 x 10 reps, 30-sec rest

Day 30

Banded Pushup: 3 x 10 reps, 90-sec rest
Banded Bent-over Row: 3 x 10 reps, 60-sec rest
Resistance Band Donkey Kick: 2 x 10 reps, 30-sec rest
Resistance Band Reverse Fly: 3 x 10 reps, 60-sec rest
Banded Triceps Kickback: 3 x 10 reps, 45-sec rest
Resistance Band Hammer Curl: 3 x 10 reps, 45-sec rest

30 Day Resistance Band Workout Plan PDF

Resistance Band 30 Day Workout Routine Download

References

1
SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082
2
Liao, Chun-De et al. “Effects of elastic band exercise on lean mass and physical capacity in older women with sarcopenic obesity: A randomized controlled trial.” Scientific reports vol. 8,1 2317. 2 Feb. 2018, doi:10.1038/s41598-018-20677-7