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
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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.1SAGE 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
- 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.2Liao, 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
- 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 |
| At the bottom | |
| Alternate Plans | 12 Week Resistance Band Training Program |
| Recommended Supplement | Whey Protein Isolate |
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
Related Plan: 45-minute Resistance Band Workout Plan to Build Muscles in 4 Weeks
References
- 1SAGE 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
- 2Liao, 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
