4 Week Resistance Band Training Program W/PDF

4 Week Resistance Band Training Program Summary

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. 20192Colado, 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

Resistance Band Training Program

Summary

Routine TypeFull body
Duration4-Weeks
Frequency4 Days a Week
GoalGrow strength, muscles, and balance
LevelBeginner to Intermediate
Suitable forMen and Women
Duration of One Session45-60 minutes
Rest between exercise1-3 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:

Okay! So let’s uncover the workout plan.

Week 1

Monday

Workout RepsMuscles
Resistance Band Squat15 x 2Quad
Banded Floor Press15 x 2Chest, Tricep
Overhead Press15 x 2Shoulder
Banded Lateral Walk10 x 2Legs
Banded Bent-over Row15 x 2Back
Banded Flutter Kicks10 x 2Core
Banded Seated Bicep Curl15 x 2Biceps

Tuesday

Workout RepsMuscles
Banded Curtsy Lunge15 x 2Quad
Upward Chest Fly15 x 2Chest
Band Seated Rowing15 x 2Back
Banded Deadlift15 x 2Back, Legs
Lateral Raises10 x 2Shoulder
Banded Reverse Fly10 x 2Shoulder, Back
Banded Glute Bridge10 x 2Glute

Thursday

WorkoutRepsMuscles
Banded Floor Press 10 x 3Chest, Tricep
Banded Lateral Walk 10 x 2Legs
Banded Hammer Curl10 x 2Biceps
Banded Leg Curl10 x 2Hamstring
Banded Lateral Raise10 x 2Shoulder
Banded Good Morning6 x 2Ham, Lower Back
Banded Shoulder Shrug10 x 3Shoulder
Banded Pull Through10 x 2Glute

Friday

WorkoutRepsMuscles
Resistance Band Squat10 x 3Quads
Banded Pendley Rows10 x 3Back
Behind The Neck Tricep Extension10 x 2Triceps
Banded Bicep Curls10 x 2Biceps
Banded Leg Extension10 x 2Quad
Banded Romanian Deadlift6 x 2Hamstrings
Banded Facepull10 x 2Shoulder, Back

Week 2

Monday

WorkoutRepsMuscles
Banded DeadliftAMRAP x 3 Leg, back
Banded PushupAMRAP x 2Chest, Tricep
Standing Chest Fly10 x 3Chest
Banded Overhead Press10 x 3Shoulder
Banded Lateral Walk10 x 2Legs
Banded Upright Row10 x 3Shoulder, Back
Banded Calf Raises10 x 2Calves
Banded Glute Kickback10 x 2Glute

Tuesday

WorkoutRepsMuscles
Banded Bent-over Row10 x 3Back
Banded Reverse Lunge10 x 2Legs
Tricep Kickback10 x 2Triceps
Banded Bicep Curls10 x 3Biceps
Banded Good Morning6 x 2Ham, Back
Banded Facepull10 x 2Shoulder, Back
Banded Pull Through 10 x 2Glute, Ham

Thursday

WorkoutRepsMuscles
Banded Step-Up10 x 2Quad
Banded Mountain Climber10 x 2Core
Banded Front Raises10 x 2Shoulder
Standing Reverse Fly10 x 2Shoulder, Back
Single-arm Floor Press10 x 2Chest, Triceps
Pendley Rows10 x 2Back, Biceps
Standing Oblique Crunch10 x 2Core

Friday

WorkoutRepsMuscles
Banded Deadlift6 x 3Legs, Back
Banded Curtsy Lunge10 x 2Legs
Banded Floor Press10 x 3Chest, Triceps
Banded Lateral Raises10 x 2Shoulder
Banded Hip Thrust10 x 2Glute, Hams
Banded One-arm Row8 x 2Back
Banded Romanian Deadlift6 x 2Hams, Back

Week 3

Monday

WorkoutRepsMuscles
Resistance Band Squat10 x 3Legs
Overhead Press10 x 3Shoulder
Upward Chest Fly10 x 2Chest
Banded Pendley Rows10 x 3Back
Banded Good Morning10 x 2Ham, Back
Overhead Tricep Extension10 x 2Tricep
Standing Oblique Crunch10 x 2Core
Banded Facepull10 x 2Shoulder, Back

Tuesday

WorkoutRepsMuscles
Banded Floor Press10 x 3Chest
Banded Deadlift6 x 3Full Body
Banded Seated Rowing10 x 3Back
Banded Pulldown10 x 3Back
Banded Curtsy Lunge10 x 2Legs
Standing Reverse Fly10 x 2Shoulder, Back
Overhead Tricep Extension10 x 2Triceps

Thursday

WorkoutRepsMuscles
Banded Overhead Press10 x 3Shoulder
Banded Pendley Rows10 x 3Back
Banded Squat10 x 3Legs
Lateral Raises10 x 2Shoulder
Banded Facepull10 x 2Shoulder, Back
Banded Romanian Deadlift10 x 2Ham, Back
Banded Calf Raises10 x 2Calves

Friday

WorkoutRepsMuscles
Banded Deadlift6 x 3Full Body
Standing Oblique Crunch10 x 2Core
Banded Concentration Curls10 x 2Biceps
Banded Front Raises10 x 2Shoulder
Banded Upright Row10 x 3Shoulder
Tricep Kickback10 x 2Triceps
Standing Chest Fly10 x 2Chest

Week 4

Monday

WorkoutRepsMuscles
Banded Floor Press 10 x 3Chest
Banded Squat10 x 3Legs
Banded Good Morning10 x 2Hams
Banded Curtsy Lunge10 x 2Legs
Banded Pulldown10 x 3Back
Overhead Tricep Extension 10 x 2Triceps
Banded Glute Kickback10 x 2Glute

Tuesday

WorkoutRepsMuscles
Banded Overhead Press10 x 3Shoulder
Banded Pendley Rows10 x 3Back
Standing Oblique Crunch10 x 2Core
Lateral Raises10 x 2Shoulder
Standing Reverse Fly10 x 2Shoulder, Back
Banded Pushup10 x 2Chest, Triceps
Banded Calf Raises10 x 2Calves

Thursday

WorkoutRepsMuscles
Banded Deadlift6 x 3Full body
Banded Concentration Curls10 x 2Biceps
Banded Facepull10 x 2Back, Shoulder
Tricep Kickback10 x 2Triceps
Standing Chest Fly10 x 2Chest
Banded Pulldown10 x 3Back
Banded Good Morning10 x 2Hamstring

Friday

WorkoutRepsMuscles
Banded Floor Press10 x 3Chest
Banded Overhead Press10 x 3Shoulder
Banded Squat10 x 3Legs
Banded Pendley Rows10 x 3Back
Standing Oblique Crunch10 x 2Core
Banded Curtsy Lunge10 x 2Legs
Overhead Tricep Extension10 x 2Triceps
Banded Upright Row10 x 3Shoulder

4 Week Resistance Band Training Program PDF


Related Resistance Program:

References

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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