Resistance bands are convenient and a great piece of equipment for building muscle at home. They allow you do various exercises to train your entire body. However, you need a training program to work out efficiently and achieve your best physique.
In this article, I’ve shared different resistance band routines, such as upper-lower split, one-body part split, and full body circuit training.
These programs involve training five days a week, for about 30-45 minutes per day.
These are simple, easy to follow, and suitable for all fitness enthusiasts.
If you’re looking for a straightforward and effective 5 day resistance band training program, explore this guide and save one of the routines.
Resistance Band Program Summary
| Program Duration | 8 Weeks |
| Types of Band Needed | Bands with light to heavy tension levels |
| Routine Type | Upper/Lower, Bro Split, & Full Body |
| Targeted Gender | Male and Female |
| Difficulty Level | Beginners to Intermediate |
| Sessions Per Week | Five |
| Duration per Session | 30-45 Minutes |
| Workout Goal | Improve Functional Fitness & Physical Appearance |
| Alternate Plan | 30-minute workout for 30 days |
Best 5 Day Resistance Band Workout Routine
The three splits you’ll see in this blog:
- Upper-Lower Split
- One Body Part a Day Split
- Full Body Circuit Training
Whichever program you follow, do these warm-up exercises to get your muscles ready for the lifts:
- Standing Chest Stretch
- Arms Out Stretch
- Superman Raise
- Cat-Cow
- World’s Greatest Stretch
- Leg Swings
- Standing Hamstrings Stretch
1. Upper-Lower Split
- 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 – Upper Body Workout
| Exercise | Target Muscles | Reps x Sets | Rest |
|---|---|---|---|
| Banded Push-up | Chest & Triceps | 10-15 x 3 | 2-minute |
| Floor Press | Chest & Triceps | 10-15 x 3 | 2-minute |
| Banded Lateral Raises | Shoulder | 12-15 x 3 | 1-minute |
| Overhead Tricep Extension | Triceps | 12-15 x 3 | 1-minute |
| Banded Bent-over Row | Back | 12-15 x 3 | 2-minute |
| Banded Seated Rowing | Back | 15-20 x 3 | 1-minute |
Day 2 – Lower Body and Abs
| Exercise | Target Muscles | Reps x Sets | Rest |
|---|---|---|---|
| Resistance Band Squat | Quadriceps | 15-20 x 3 | 2-minute |
| Resistance Band Deadlift | Posterior Chain | 10-12 x 3 | 2-minute |
| Banded Squat Jacks | Quads & Glutes | 10-12 x 3 | 1-minute |
| Band Good Morning | LowerBack & Ham | 8-10 x 3 | 2-minute |
| Standing Oblique Crunch | Obliques | 15 per side x 3 | 1-minute |
| Resistance Band Dead Bug | Abdominals | 10 per side x 2 | 1-minute |
Day 3 – Upper Body
| Exercise | Target Muscles | Reps x Sets | Rest |
|---|---|---|---|
| Banded Overhead Press | Shoulder | 12-15 x 3 | 2-minute |
| Banded Triangle Pushup | Chest, Triceps | 10-15 x 3 | 2-minute |
| Banded Lat Pulldown | Latissimus Dorsi | 12-15 x 3 | 2-minute |
| Banded Upright Row | Shoulder | 10-12 x 3 | 2-minute |
| Banded Hammer Curl | Biceps | 10-15 x 3 | 1-minute |
| Seated Band Face Pull | Rear Delt, Trap | 10-15 x 3 | 1-minute |
Day 4 – Lower Body
| Exercise | Target Muscles | Reps x Sets | Rest |
|---|---|---|---|
| Curtsy Lunge to Squat | Legs & Glute | 10 per leg x 3 | 2-minute |
| Banded Leg Extension | Quadriceps | 15-20 x 3 | 1-minute |
| Resistance Band Leg Curl | Hamstrings | 15-20 x 3 | 1-minute |
| Resistance Band Donkey Kick | Glutes | 10 per side x 2 | 1-minute |
| Banded Romanian Deadlift | Hamstrings | 10-15 x 3 | 1-minute |
| Banded Side Plank Pull | Core & Back | 10 per side x 2 | 1-minute |
Day 5 – Upper Body
| Exercise | Target Muscles | Reps x Sets | Rest |
|---|---|---|---|
| Close-Grip Pushup | Chest & Triceps | 10-15 x 3 | 2-minute |
| Banded Svend Press | Chest & Triceps | 10-12 x 3 | 1-minute |
| Banded Front Raises | Front Delt | 10-15 x 3 | 1-minute |
| Banded Superman Pulldown | Lats & Lower Back | 10-12 x 3 | 2-minute |
| Bent-Over Reverse Fly | Rear Delt, Upper Back | 10-15 x 3 | 2-minute |
| Banded Concentration Curl | Biceps | 10 per arm x 3 | 1-minute |
2. One Body Part a Day or Bro Split
Follow this program if you want to focus on one muscle group per session. This program is easy to follow and helps build strength and mass with a consistent progressive overload strategy.
Day 1 – Back
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Bent-over Row | 3 | 12-15 | 1-minute |
| Single-arm High to Low Row | 3 | 15 per side | 1-minute |
| Seated Banded Row | 3 | 15-20 | 1-minute |
| Straight Arm Lat Pullover | 3 | 10-12 | 1-minute |
Day 2 – Chest
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Standing Chest Press | 3 | 15-20 | 1-minute |
| Banded Push-ups | 3 | 12-15 | 1-minute |
| High to Low Chest Fly | 3 | 12-15 | 1-minute |
| Low to High Chest Fly | 3 | 12-15 | 1-minute |
Day 3 – Legs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Resistance Band Squat | 3 | 15-20 | 1-minute |
| Stationary Lunges | 3 | 10/leg | 30-second |
| Romanian Deadlift | 3 | 10-12 | 1-minute |
| Lying Leg Curl | 3 | 15 per leg | 45-second |
| Glute Bridge | 3 | 12-15 | 45-second |
Day 4 – Abs
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Bicycle Crunch | 3 | 6 per side | 30-second |
| Banded Dead Bug | 3 | 6 per side | 30-second |
| Kneeling Crunch | 3 | 15-20 | 45-second |
| Reverse Crunch | 3 | 15-20 | 45-second |
| Standing Oblique Crunch | 3 | 10 per side | 30-second |
| Woodchop (Low to High) | 3 | 10 per side | 30-second |
Day 5 – Shoulder
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 15-20 | 1-minute |
| Single-arm Lateral Raises | 3 | 10 per side | 30-second |
| Bent-over Rear Delt Raises | 3 | 10-12 | 1-minute |
| Upright Rows | 3 | 12-15 | 1-minute |
| Shoulder Shrug | 3 | 12-15 | 1-minute |
Day 6 – Arms
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Triceps Extension | 3 | 15-20 | 45-second |
| Single-arm Triceps Pushdown | 3 | 10 per side | 30-second |
| Triceps Forward Extensions | 3 | 15-20 | 45-second |
| 1-arm Biceps Curls | 3 | 10 per arm | 30-second |
| Concentration Curls | 3 | 10 per arm | 30-second |
| Hammer Curls | 3 | 12-15 | 45-second |
I also recommend exploring this 20-minute weekly program if you’re looking for a concise yet effective band workout.
3. Full Body Circuit Training
The circuit training involves performing a set of exercises in a row without taking a rest between them. It is a great way to build muscle while improving endurance and athleticism.
Perform three to five rounds with 2-3 minutes of rest in between.
Monday
| Exercise | Reps | Target Muscle |
|---|---|---|
| Squats | 15-20 | Quads |
| Overhead Press | 15-20 | Shoulders |
| Bent-over Rows | 15-20 | Back |
| Push-ups | 10-15 | Chest & Triceps |
| Biceps Curls | 12-15 | Biceps |
| Standing Oblique Crunch | 10 per side | Abdominals |
Tuesday
| Exercise | Reps | Target Muscle |
|---|---|---|
| Deadifts | 15-20 | Back & Lower Body |
| Upward Chest Fly | 15-20 | Chest |
| Front Raises | 15-20 | Shoulders |
| Seated Row | 15-20 | Back |
| Overhead Triceps Extensions | 15-20 | Triceps |
| Side Plank Band Pull | 10 per side | Abdominals |
Wednesday
| Exercise | Reps | Target Muscle |
|---|---|---|
| Lunges | 10 per leg | Lower Body |
| Lateral Raises | 15 per side | Shoulders |
| Standing Chest Press | 15-20 | Chest |
| Single-arm Row | 15 per side | Back |
| Hammer Curl | 15-20 | Biceps |
| Woodchop (Downward) | 10 per side | Abdominals |
Friday
| Exercise | Reps | Target Muscle |
|---|---|---|
| Squats | 15-20 | Legs & Glutes |
| Rear Delt Fly/Pull-Aparts | 10 per side/20 | Posterior Delt |
| Banded Reverse Crunch | 15-20 | Abdominals |
| Upright Row | 15-20 | Shoulder & Traps |
| Tricep Kickbacks | 15 per side | Triceps |
| Kneeling Crunch | 15-20 | Abdominals |
Saturday
| Exercise | Reps | Target Muscle |
|---|---|---|
| Deadifts | 15-20 | Back & Lower Body |
| Upward Chest Fly | 15-20 | Chest |
| Front Raises | 15-20 | Shoulders |
| Seated Row | 15-20 | Back |
| Reverse Wrist Curls | 15-20 | Forearms |
| Side Plank Row | 10 per side | Abs & Back |
Download The 5 Day Resistance Band Plan PDF
Frequently Asked Questions (FAQs)
Can I Build Muscle with 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 muscle and get big, then you may lift heavier weights in the gym and feed your muscles proper nutrition.
Can I Include Bodyweight Exercises in These Programs?
You can incorporate bodyweight exercises into your resistance band workout routine to maximize your results. Adding bodyweight exercises, you’ll have more options to train the muscle effectively.
What Kind Of Resistance Bands Should I 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 levels allows you to perform various 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 Build Muscle Quickly with Bands?
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.
I’m a Woman, Is This Suitable for Me?
Yes, this program can work for all, including women. I’ve also designed a band workout routine specifically for females. You can explore here if you want that one.
