4 Day Resistance Band Upper Lower Split Workout with PDF

I’ve created an easy-to-follow and effective 4-day upper-lower split workout for those who train at home using resistance bands only.

This program is designed to help you bolster your foundational strength, build lean mass, enhance your physical appearance, and improve your functional fitness.

Whether you’re a beginner or intermediate, male or female, this routine can help you train in an organized way and take your fitness to the next level.

About Resistance Band Upper Lower Split

1. Schedule: This program includes training the chest and shoulder on day 1, quads and hamstrings on day 2, back and arms on day 3, and quads, glutes, and calves on day 4. Thus, you can effectively work on every muscle group of your body within four days only.

2. Rest Days: There will be three rest days throughout the week. For example, you can take a day off after the first two days and two days off after the last two sessions.

3. Exercise Types: This program involves performing a combination of isolation and compound exercises that will help you build strength, lean mass, balance, and flexibility over time.

4. Target Gender: This resistance band training plan is for all genders, whether male or female.

5. Duration per Session: The one session will take around 30-45 minutes of your time.

6. Type of Bands Required: You need power bands for compound movements, such as deadlifts, push-ups, bent-over rows, and overhead presses, and loop bands for single-joint exercises, such as biceps curls, glute kickbacks, and triceps extensions. Bands with handles and hooks will be more suitable.

7. Rest Between Sets: I recommend keeping the rest time as short as possible between sets.

4 Day Resistance Band Upper Lower Split Workout to Build Muscle

4 Day Resistance Band Split Workout
  • Day 1 – Upper Body (Chest and Shoulder)
  • Day 2 – Lower Body (Quads and Hamstrings)
  • Day 3 – Upper Body (Back and Arms)
  • Day 4 – Lower Body (Quads, Glutes, and Calves)

Day 1 – Upper Body – Chest and Shoulder

WorkoutReps x SetsTarget Muscles
Banded Push-up10 x 3Chest
Standing Chest Press15 x 3Chest
Upward Chest Fly10 x 3Chest
Overhead Press15 x 3Shoulder
Lateral Delt Raises15 x 3Shoulder
Rear Delt Fly15 x 3Shoulder
Shoulder Shrug10 x 3Shoulder

Day 2 – Lower Body – Quads and Hamstrings

WorkoutReps x SetsTarget Muscles
Monster Walk20 steps x 3Quads
Banded Squat15 x 3Quads
Curtsy Lunge10/leg x 3Quads
Single Leg Deadlift10 x 3Hamstrings
Banded Leg Curl15 x 3Hamstrings

Day 3 – Upper Body – Back and Arms

WorkoutReps x SetsTarget Muscles
Seated Band Row15 x 3Back
Banded Bent-over Row15 x 3Back
Lat Pulldown15 x 3Back
Lying Superman Pull10 x 3Back
Triceps Kickback 10/arm x 2Triceps
Behind The Neck Tricep Extension10/arm x 2Triceps
Concentration Curl10/arm x 2Biceps
Hammer Curl10 x 3Biceps

Day 4 – Lower Body – Quads, Glutes, and Calves

WorkoutReps x SetsTarget Muscles
Back Squat15 x 3Quads
Leg Extension15 x 3Quads
Glute Kickback10/side x 3Glute
Banded Pull Through10 x 3Glute
Standing Calf Raises15 x 3Calves

Download The Workout Routine PDF

Wrapping it Up

Training with resistance bands is an incredible way to build muscle and strength at home and progress your fitness for resistance gym exercises.

In this blog, I’ve shown you how you can train your upper and lower body separately with resistance bands through a four-day program.

The upper-lower split allows you to focus on each muscle effectively, providing enough time between workouts for your muscles to recover.

So, let’s follow this routine for a few months and see if it is worth it for you and let me know if you have any questions regarding this program so I can help you further.

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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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