I’ve designed an ultimate 30 day resistance band workout plan for those who exercise with limited equipment at home.
This program involves training for 30 minutes a day, focusing on different muscle groups. It is designed to help you build muscles and strength and improve balance and flexibility.
Check this out if you’re looking for a simple, easy-to-follow, and effective resistance band workout plan.
I’ve also shared a PDF of this routine that you can download and use offline.
Program Summary & Description
| Equipment Needed | Set of Resistance Bands |
| Program Duration | 30 Days |
| Split Type | Full Body, Upper-Lower, PPL, & Mix |
| Workout Goal | Build Strength, Muscle, & Balance |
| Sessions per Week | 4-6 |
| Duration/session | 30 Minutes |
| Target Gender | Male and Female |
| Experience Needed | Beginner to Intermediate |
| Alternate Program | 20-Minute Band Workout (6x Weekly) |
This resistance band workout routine is divided into 4 weeks. Each week has a different split from the other, such as Full-Body training in the first week, Push-Pull-Leg split in the second, Upper/Lower split in the third, and Hybrid split in the fourth week.
You’ll train four times weekly during the total body workout and five days when you do the PPL, body part, and hybrid split.
This program also involves Supersets and circuit training, the two best approaches for getting more work done in less time.
The combination of multiple training splits and rep-set techniques keeps you motivated and helps you enhance your overall fitness.
The Best 30 Day Resistance Band Workout Plan to Build Muscle at Home
This routine involves performing six exercises per session, completing three sets, and spending five minutes on each.
Perform a 5-minute quick warm-up before starting the main exercises.
- Week 1 – Full Body Resistance Band Workout
- Week 2 – Push-Pull-Legs (PPL) Split
- Week 3 – Upper/Lower Split
- Week 4 – Hybrid Split
Week 1 – 30 Minute Full Body Resistance Band Workout
Monday
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Front Squat | 3 | 20-30 | Quads |
| Bent-over Row | 3 | 15-20 | Back |
| Overhead Press | 3 | 15-20 | Shoulder |
| Floor Press | 3 | 15-20 | Chest |
| Lying Leg Curl | 3 | 15-20 | Hamstrings |
Tuesday
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Banded Pushup | 3 | 15-20 | Chest |
| Suitcase Deadlift | 3 | 15-20 | Posterior Chain |
| Prone Row | 3 | 15-20 | Back |
| Lateral Raises | 3 | 15-20 | Shoulder |
| Banded Lunges | 3 | 15-20 | Quads |
Thursday
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo Squats | 3 | 15-20 | Thighs |
| Banded Upright Row | 3 | 15-20 | Posterior Chain |
| Banded Seated Row | 3 | 15-20 | Back |
| Overhead Tricep Extension | 3 | 15/arm | Triceps |
| Banded Good Morning | 3 | 15-20 | Hamstrings |
Saturday
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Romanian Deadlift | 3 | 12-14 | Hamstrings |
| Banded Lat Pulldown | 3 | 15-20 | Back |
| Banded Triangle Pushup | 3 | 15-20 | Chest, Tris |
| Bent-Over Reverse Fly | 3 | 15/arm | Rear Delts |
| Resistance Band Bird Dog | 3 | 6/side | Full Body |
Week 2 – Push Pull Legs Split Workout
Monday – Push Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Banded Pushup | 3 | 15-20 | Chest |
| Banded Floor Press | 3 | 15-20 | Chest |
| Shoulder Press | 3 | 15-20 | Shoulder |
| Lateral Raises | 3 | 15-20 | Shoulder |
| Banded Triceps Kickback | 3 | 10/arm | Triceps |
Tuesday – Pull Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lat Pulldown | 3 | 15-20 | Back |
| Bent-over Row | 3 | 15-20 | Back |
| Pull Aparts | 3 | 15-20 | Shoulder |
| Single-arm Biceps Curls | 3 | 15/arm | Biceps |
| Hammer Curls | 3 | 15-20 | Biceps |
Wednesday – Legs Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lateral Band Walk | 3 | 10/side | Lower Body |
| Front Squats | 3 | 15-20 | Quads |
| Lunges | 3 | 10/leg | Quads |
| Romanian Deadlift | 3 | 15-20 | Hamstrings |
| Calf Raises | 3 | 15/leg | Calves |
Thursday – Push Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Chest Press | 3 | 15-20 | Chest |
| Close-Grip Pushup | 3 | 15-20 | Chest |
| Alternate Front Raises | 3 | 15-20 | Shoulder |
| Lateral Raises | 3 | 15-20 | Shoulder |
| Overhand Triceps Extension | 3 | 10/arm | Triceps |
Friday – Pull Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Prone Row | 3 | 15-20 | Back |
| Seated Band Row | 3 | 15-20 | Back |
| Upright Row | 3 | 15-20 | Shoulder |
| Face Pull | 3 | 15-20 | Trapezius |
| Concentration Curls | 3 | 15/arm | Biceps |
Saturday – Legs Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Sumo Squats | 3 | 10/side | Legs, Glutes |
| Single-leg Deadlift | 3 | 15-20 | Lower Body |
| Cossack Squat | 3 | 10/leg | Thighs |
| Lying Leg Curl | 3 | 15-20 | Hamstrings |
| Glute Kickback | 3 | 10/leg | Glutes |
Week 3 – 30 Minute Upper/Lower Split Band Workout
Monday – Upper Body Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Banded Pushup | 3 | 15-20 | Chest |
| Banded Floor Press | 3 | 15-20 | Chest |
| Shoulder Press | 3 | 15-20 | Shoulder |
| Lateral Raises | 3 | 15-20 | Shoulder |
| Banded Bench Dips | 3 | 15-20 | Triceps |
Tuesday – Lower Body Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lateral Band Walk | 3 | 10/side | Lower Body |
| Front Squats | 3 | 15-20 | Quads |
| Forward Lunges | 3 | 10/leg | Quads |
| Romanian Deadlift | 3 | 15-20 | Hamstrings |
| Calf Raises | 3 | 15/leg | Calves |
Wednesday – Upper Body Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lat Pulldown | 3 | 15-20 | Back |
| Bent-over Row | 3 | 15-20 | Back |
| Pull Aparts | 3 | 15-20 | Shoulder |
| Lat Pullover | 3 | 15/arm | Upper Body |
| Hammer Curls | 3 | 15-20 | Biceps |
Thursday – Rest or Abs
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Banded Bird Dog | 3 | 6/side | Abdominals |
| Banded Reverse Crunch | 3 | 15-20 | Lower Abs |
| High to Low Band Chop | 3 | 10/side | Obliques |
| Kneeling Band Crunches | 3 | 15-20 | Upper Abs |
| Banded Hip Bridge | 3 | 15-20 | Hips & Glutes |
Friday – Lower Body Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Single-leg Deadlift | 3 | 10/side | Lower Body |
| Leg Extension | 3 | 15-20 | Quads |
| Cossack Squat | 3 | 10/leg | Thighs |
| Lying Leg Curl | 3 | 15-20 | Hamstrings |
| Glute Kickback | 3 | 10/leg | Glutes |
Saturday – Upper Body Workout
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Single-leg Deadlift | 3 | 10/side | Lower Body |
| Leg Extension | 3 | 15-20 | Quads |
| Cossack Squat | 3 | 10/leg | Thighs |
| Lying Leg Curl | 3 | 15-20 | Hamstrings |
| Glute Kickback | 3 | 10/leg | Glutes |
Week 3 – Resistance Band Hybrid Split Workout
Monday – Full Body Strength
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Overhead Press | 3 | 10/side | Lower Body |
| Squats | 3 | 15-20 | Quads |
| Floor Press | 3 | 10/leg | Thighs |
| Deadlifts | 3 | 15-20 | Hamstrings |
| Deficit Push-ups | 3 | 10/leg | Glutes |
Tuesday – Full Body Hypertrophy
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lunges | 3 | 10/leg | Lower Body |
| Lateral Raises | 3 | 15/arm | Shoulders |
| Overhead Triceps Extension | 3 | 15/arm | Triceps |
| Concentration Curl | 3 | 15/arm | Biceps |
| Leg Curls | 3 | 15-20 | Hamstrings |
Wednesday – Core Endurance
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| High to Low Chop | 3 | 15/side | Obliques |
| Banded Bird Dog | 3 | 6/side | Core |
| Kneeling Crunches | 3 | 15-20 | Abdominals |
| Side Leg Raises | 3 | 15/arm | Obliques |
| Reverse Crunches | 3 | 15-20 | Lower Abs |
Thursday – Balance & Flexibility
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Single-Leg Deadlift | 3 | 10/side | Legs |
| Straight-arm Plank Row | 3 | 10/side | Core |
| Side Plank Hip Abduction | 3 | 10/side | Core |
| Banded Good Morning | 3 | 15/arm | Obliques |
| Banded Lateral Lunge | 3 | 15-20 | Legs |
Friday – Full Body Strength
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bent-over Rows | 3 | 10/side | Lower Body |
| Sumo Squats | 3 | 15-20 | Quads |
| Standing Chest Press | 3 | 10/leg | Thighs |
| Suitcase Deadlifts | 3 | 15-20 | Hamstrings |
| Deficit Push-ups | 3 | 10/leg | Glutes |
Saturday – Full Body Hypertrophy
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Rear Delt Fly | 3 | 10-15 | Shoulders |
| Triceps Pushdowns | 3 | 15-20 | Triceps |
| Hammer Curls | 3 | 15-20 | Biceps |
| Banded Clamshell | 3 | 10/side | Adductors |
| Calf Raises | 3 | 15-20 | Calves |
Frequently Asked Questions (FAQs)
Can you build muscle with resistance bands only?
Yes, you can build a decent amount of muscle with bands only. Resistance bands are adaptable, efficient, and cost-effective. They provide a full range of motion, allowing you to target specific muscles effectively. However, if you want to get bigger like bodybuilders, consider strength training. (Source)
What type of resistance bands do I need for this workout?
You’ll need a set of resistance bands (light to heavy) with handles to perform strength, muscle-sculpting, balance, and flexibility exercises efficiently.
How do I know if I’m using the right resistance level?
Choose a band where the last 2-3 reps of a set feel challenging but you can maintain good form. For example, if you can easily do 15-20 reps, use a heavier band or increase sets, but if you can’t complete 10 reps with control, switch to a lighter band.
What if I don’t have a door anchor for certain exercises?
A door anchor is a must for training effectively with bands, especially for exercises like standing chest press, lat pulldown, seated row, and pallof press. However, if you don’t have access to the hook or attachment, loop the band around a sturdy object like a pole or heavy furniture.
What happens after the 30 days?
I recommend continuing this routine if it works for you. You can increase resistance, reps, or sets to make it more challenging. You can also include bodyweight and dumbbell exercises to achieve decent results over time.
Download The 30 Day Resistance Band Workout Routine PDF
Save this PDF and explore the resources on this site using the search button or by visiting the resistance band exercise database.
