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
- 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
| Workout | Reps x Sets | Target Muscles |
|---|---|---|
| Banded Push-up | 10 x 3 | Chest |
| Standing Chest Press | 15 x 3 | Chest |
| Upward Chest Fly | 10 x 3 | Chest |
| Overhead Press | 15 x 3 | Shoulder |
| Lateral Delt Raises | 15 x 3 | Shoulder |
| Rear Delt Fly | 15 x 3 | Shoulder |
| Shoulder Shrug | 10 x 3 | Shoulder |
Day 2 – Lower Body – Quads and Hamstrings
| Workout | Reps x Sets | Target Muscles |
|---|---|---|
| Monster Walk | 20 steps x 3 | Quads |
| Banded Squat | 15 x 3 | Quads |
| Curtsy Lunge | 10/leg x 3 | Quads |
| Single Leg Deadlift | 10 x 3 | Hamstrings |
| Banded Leg Curl | 15 x 3 | Hamstrings |
Day 3 – Upper Body – Back and Arms
| Workout | Reps x Sets | Target Muscles |
|---|---|---|
| Seated Band Row | 15 x 3 | Back |
| Banded Bent-over Row | 15 x 3 | Back |
| Lat Pulldown | 15 x 3 | Back |
| Lying Superman Pull | 10 x 3 | Back |
| Triceps Kickback | 10/arm x 2 | Triceps |
| Behind The Neck Tricep Extension | 10/arm x 2 | Triceps |
| Concentration Curl | 10/arm x 2 | Biceps |
| Hammer Curl | 10 x 3 | Biceps |
Day 4 – Lower Body – Quads, Glutes, and Calves
| Workout | Reps x Sets | Target Muscles |
|---|---|---|
| Back Squat | 15 x 3 | Quads |
| Leg Extension | 15 x 3 | Quads |
| Glute Kickback | 10/side x 3 | Glute |
| Banded Pull Through | 10 x 3 | Glute |
| Standing Calf Raises | 15 x 3 | Calves |
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.
