The Ultimate 5 Day Resistance Band Workout Routine

Resistance bands have become increasingly popular as a convenient and space-saving way to work out at home because they allow you do various exercises to train your entire muscles. However, you need a training program to work out efficiently and achieve your best physique.

I’ve recently created a 5 day resistance band workout routine to maximize strength, muscle mass, and functional fitness. This routine is simple, easy to follow, and suitable for all fitness enthusiasts, from beginners and intermediate to males and females.

So, if you’re looking for a straightforward, convenient, and effective resistance band training program, you can save this routine.


Program Duration8 Weeks
Main GoalBuild Strength, Mass, Mobility
Routine TypeUpper/Lower Split
Targeted GenderMale and Female
Difficulty LevelBeginners to Intermediate
Duration of a Session30-45 Minutes
Recommended SupplementWhey Protein Isolate
Alternate Plan30-minute workout for 30 days

5 Day Resistance Band Workout Routine

5 day resistance band workout plan
  • Monday – Upper Body
  • Tuesday – Lower Body and Core
  • Wednesday – Upper Body
  • Thursday – OFF
  • Friday – Lower Body and Core
  • Saturday – Upper Body
  • Sunday – OFF

Day 1 – Resistance band Upper Body Workout

Resistance Band Push-upChest, Triceps10 x 32-min
Resistance Band Floor PressChest, Triceps10 x 32-min
Banded Lateral RaisesShoulder10 x 31-min
Overhead Tricep ExtensionTriceps10 x 31-min
Banded Bent-over RowBack10 x 32-min
Banded Seated RowingBack10 x 31-min

Day 2 – Resistance band for Lower Body and Abs

Resistance Band SquatQuadriceps10 x 32-min
Resistance Band DeadliftPosterior Chain6 x 32-min
Banded Squat JacksQuad and Glute10 x 31-min
Band Good MorningHamstrings10 x 32-min
Standing Oblique CrunchObliques10 x 21-min
Resistance Band Dead BugAbs10 x 21-min

Day 3 – Upper Body Banded Exercises

Banded Overhead PressShoulder10 x 32-min
Banded Triangle PushupChest, Triceps10 x 32-min
Banded Lat PulldownLats10 x 32-min
Banded Upright RowShoulder10 x 32-min
Banded Hammer CurlBiceps10 x 31-min
Seated Band Face PullRear Delt, Trap10 x 31-min
resistance band workout plan

Day 4 – Lower Body and Core Exercises

Curtsy Lunge to SquatLegs & Glute10 x 32-min
Banded Leg ExtensionQuadriceps10 x 31-min
Resistance Band Leg CurlHamstrings10 x 31-min
Resistance Band Donkey KickGlutes10 x 21-min
Banded Romanian DeadliftHamstrings10 x 31-min
Banded Side Plank PullCore and Back10 x 21-min

Day 5 – Upper Body Workouts

Resistance Band PushupChest, Triceps10 x 32-min
Resistance Band Svend PressChest10 x 21-min
Banded Front RaisesFront Delt10 x 31-min
Banded Superman PulldownLats & Lower Back10 x 32-min
 Bent-Over Reverse FlyRear Delt, Upper Back10 x 32-min
Banded Concentration CurlBiceps10 x 31-min
resistance band workout routine

5 Day Resistance Band Workout Plan PDF

Frequently Asked Questions (FAQs)

Can you build muscle with resistance bands only?

Yes, resistance band exercises are efficient for building strength and muscles as well as improving your balance and flexibility. A study has shown that training with elastic bands stimulates similar strength gains to conventional weight training in different people, from young to old.

However, I feel the resistance bands build muscles only to some extent. And if your goal is to put on a lot of muscles and get big, then you may lift heavier weight in the gym and feed your muscles proper nutrition.

Can I do bodyweight workouts with resistance band exercises?

Yes! You can and should incorporate bodyweight exercises into your resistance band workout routine to maximize your results. After adding bodyweight workouts, you’ll have more options to train your particular muscle effectively.

What Kind Of Resistance Bands Should You Use?

Resistance bands have various types, such as power, loop, and tube bands. And they come with different tension levels, from 5 lbs to 150 lbs. Having bands with different tension level enable you to perform myriad exercises effectively. For example, with the light band, you can do biceps curls, front raises, glute kickback, etc. And with medium and heavy bands, you can do floor press, deadlift, overhead press, and squat. So, you can buy a set of mini and power resistance bands to train efficiently.

How To Grow Muscle Quickly?

Muscle building takes time to cultivate, typically three to four months, depending on how your body responds and how you follow the process.

Irrespective of what equipment you use to exercise, here are a few things you need to focus on to maximize strength and muscle growth.

1. Progressive Overload: Increasing load over time is known as progressive overload. And it is crucial for muscle growth. So, constantly increasing the resistance band tension level will help you improve your muscular development.

2. Nutrition: Whether you want to lose weight, gain muscles, or just look and feel good, your diet should be your top priority. You can research what and how much you should eat for better results.

3. Recovery: Rest days are as important as training days. For example, rest days allow muscles to recover from damage, reduce the risk of injuries, and enhance performance.

4. Repetition: Repeat all the above things consistently to get the desired results faster.

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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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