4 Week Resistance Band Training Program W/PDF

If you’re looking for a resistance band workout plan to build strength, muscle mass, and mobility and improve your shape at home, you’ve come to the right place.

In this article, I’ve shared a comprehensive, straightforward, and effective 4 week resistance band training program (with pdf) that will help you train in an organized way and take your fitness to the next level.

Resistance bands are adaptable, easy to use, versatile, and effective piece of equipment that allows you to perform myriad exercises, from the chest, back, and shoulder to legs, glutes, arms, and core.

Working out with bands can produce similar strength gains compared to conventional weight training – shown in a meta-analysis published by Sage Open Medicine.¹ Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019–²Colado, J C et al. “A comparison of elastic tubing and isotonic resistance exercises.” International journal of sports medicine vol. 31,11 (2010): 810-7

So, if you don’t have access to gym equipment, you can use resistance bands to build muscles at home. And for that, you can download this full-body 4 week resistance band training program PDF.

4 Week Resistance Band Workout Program

Summary

Routine Type	Full body
Duration	4-Weeks
Frequency	4 Days a Week
Goal	Grow strength, muscles, and balance
Level	Beginner to Intermediate
Suitable for	Men and Women
Duration of One Session	45-60 minutes
Rest between exercise	1-3 minute

You can do the exercises in a circuit or follow the standard rep-set scheme, whichever suits you the best.

The circuit workout involves performing exercises in a series with no rest between them until you complete all exercises.

And the standard rep-set method involves performing exercises one by one, meaning you’ll have to perform all sets of an exercise before moving to the other.

Both the patterns are good, so you can do whatever you like.

Note: Increase the resistance (load) as you progress during the program.

Exercises that you can include in the routine:

• Resistance Loop Band Triceps Exercises
• 10 Best Banded Bicep Exercises
• Resistance Arms and Chest Band Workouts
• Resistance Bands Core Workout
• 20 Best Resistance Band Door Exercises
• 10 Resistance Band Exercises for Back and Shoulders

Okay! So let’s uncover the workout plan.

Week 1

Monday

Workout	Reps	Muscles
Resistance Band Squat	15 x 2	Quad
Banded Floor Press	15 x 2	Chest, Tricep
Overhead Press	15 x 2	Shoulder
Banded Lateral Walk	10 x 2	Legs
Banded Bent-over Row	15 x 2	Back
Banded Flutter Kicks	10 x 2	Core
Banded Seated Bicep Curl	15 x 2	Biceps

Tuesday

Workout	Reps	Muscles
Banded Curtsy Lunge	15 x 2	Quad
Upward Chest Fly	15 x 2	Chest
Band Seated Rowing	15 x 2	Back
Banded Deadlift	15 x 2	Back, Legs
Lateral Raises	10 x 2	Shoulder
Banded Reverse Fly	10 x 2	Shoulder, Back
Banded Glute Bridge	10 x 2	Glute

Thursday

Workout	Reps	Muscles
Banded Floor Press	10 x 3	Chest, Tricep
Banded Lateral Walk	10 x 2	Legs
Banded Hammer Curl	10 x 2	Biceps
Banded Leg Curl	10 x 2	Hamstring
Banded Lateral Raise	10 x 2	Shoulder
Banded Good Morning	6 x 2	Ham, Lower Back
Banded Shoulder Shrug	10 x 3	Shoulder
Banded Pull Through	10 x 2	Glute

Friday

Workout	Reps	Muscles
Resistance Band Squat	10 x 3	Quads
Banded Pendley Rows	10 x 3	Back
Behind The Neck Tricep Extension	10 x 2	Triceps
Banded Bicep Curls	10 x 2	Biceps
Banded Leg Extension	10 x 2	Quad
Banded Romanian Deadlift	6 x 2	Hamstrings
Banded Facepull	10 x 2	Shoulder, Back

Week 2

Monday

Workout	Reps	Muscles
Banded Deadlift	AMRAP x 3	Leg, back
Banded Pushup	AMRAP x 2	Chest, Tricep
Standing Chest Fly	10 x 3	Chest
Banded Overhead Press	10 x 3	Shoulder
Banded Lateral Walk	10 x 2	Legs
Banded Upright Row	10 x 3	Shoulder, Back
Banded Calf Raises	10 x 2	Calves
Banded Glute Kickback	10 x 2	Glute

Tuesday

Workout	Reps	Muscles
Banded Bent-over Row	10 x 3	Back
Banded Reverse Lunge	10 x 2	Legs
Tricep Kickback	10 x 2	Triceps
Banded Bicep Curls	10 x 3	Biceps
Banded Good Morning	6 x 2	Ham, Back
Banded Facepull	10 x 2	Shoulder, Back
Banded Pull Through	10 x 2	Glute, Ham

Thursday

Workout	Reps	Muscles
Banded Step-Up	10 x 2	Quad
Banded Mountain Climber	10 x 2	Core
Banded Front Raises	10 x 2	Shoulder
Standing Reverse Fly	10 x 2	Shoulder, Back
Single-arm Floor Press	10 x 2	Chest, Triceps
Pendley Rows	10 x 2	Back, Biceps
Standing Oblique Crunch	10 x 2	Core

Friday

Workout	Reps	Muscles
Banded Deadlift	6 x 3	Legs, Back
Banded Curtsy Lunge	10 x 2	Legs
Banded Floor Press	10 x 3	Chest, Triceps
Banded Lateral Raises	10 x 2	Shoulder
Banded Hip Thrust	10 x 2	Glute, Hams
Banded One-arm Row	8 x 2	Back
Banded Romanian Deadlift	6 x 2	Hams, Back

Week 3

Monday

Workout	Reps	Muscles
Resistance Band Squat	10 x 3	Legs
Overhead Press	10 x 3	Shoulder
Upward Chest Fly	10 x 2	Chest
Banded Pendley Rows	10 x 3	Back
Banded Good Morning	10 x 2	Ham, Back
Overhead Tricep Extension	10 x 2	Tricep
Standing Oblique Crunch	10 x 2	Core
Banded Facepull	10 x 2	Shoulder, Back

Tuesday

Workout	Reps	Muscles
Banded Floor Press	10 x 3	Chest
Banded Deadlift	6 x 3	Full Body
Banded Seated Rowing	10 x 3	Back
Banded Pulldown	10 x 3	Back
Banded Curtsy Lunge	10 x 2	Legs
Standing Reverse Fly	10 x 2	Shoulder, Back
Overhead Tricep Extension	10 x 2	Triceps

Thursday

Workout	Reps	Muscles
Banded Overhead Press	10 x 3	Shoulder
Banded Pendley Rows	10 x 3	Back
Banded Squat	10 x 3	Legs
Lateral Raises	10 x 2	Shoulder
Banded Facepull	10 x 2	Shoulder, Back
Banded Romanian Deadlift	10 x 2	Ham, Back
Banded Calf Raises	10 x 2	Calves

Friday

Workout	Reps	Muscles
Banded Deadlift	6 x 3	Full Body
Standing Oblique Crunch	10 x 2	Core
Banded Concentration Curls	10 x 2	Biceps
Banded Front Raises	10 x 2	Shoulder
Banded Upright Row	10 x 3	Shoulder
Tricep Kickback	10 x 2	Triceps
Standing Chest Fly	10 x 2	Chest

Week 4

Monday

Workout	Reps	Muscles
Banded Floor Press	10 x 3	Chest
Banded Squat	10 x 3	Legs
Banded Good Morning	10 x 2	Hams
Banded Curtsy Lunge	10 x 2	Legs
Banded Pulldown	10 x 3	Back
Overhead Tricep Extension	10 x 2	Triceps
Banded Glute Kickback	10 x 2	Glute

Tuesday

Workout	Reps	Muscles
Banded Overhead Press	10 x 3	Shoulder
Banded Pendley Rows	10 x 3	Back
Standing Oblique Crunch	10 x 2	Core
Lateral Raises	10 x 2	Shoulder
Standing Reverse Fly	10 x 2	Shoulder, Back
Banded Pushup	10 x 2	Chest, Triceps
Banded Calf Raises	10 x 2	Calves

Thursday

Workout	Reps	Muscles
Banded Deadlift	6 x 3	Full body
Banded Concentration Curls	10 x 2	Biceps
Banded Facepull	10 x 2	Back, Shoulder
Tricep Kickback	10 x 2	Triceps
Standing Chest Fly	10 x 2	Chest
Banded Pulldown	10 x 3	Back
Banded Good Morning	10 x 2	Hamstring

Friday

Workout	Reps	Muscles
Banded Floor Press	10 x 3	Chest
Banded Overhead Press	10 x 3	Shoulder
Banded Squat	10 x 3	Legs
Banded Pendley Rows	10 x 3	Back
Standing Oblique Crunch	10 x 2	Core
Banded Curtsy Lunge	10 x 2	Legs
Overhead Tricep Extension	10 x 2	Triceps
Banded Upright Row	10 x 3	Shoulder

4 Week Resistance Band Training Program PDF

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Related Resistance Program:

• 3 Day Resistance Band Workout Schedule
• The 5 Day Resistance Band Workout Routine

References

• 1
  Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019
• 2
  Colado, J C et al. “A comparison of elastic tubing and isotonic resistance exercises.” International journal of sports medicine vol. 31,11 (2010): 810-7