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.
Summary
| Program Duration | 8 Weeks |
| Main Goal | Build Strength, Mass, Mobility |
| Routine Type | Upper/Lower Split |
| Targeted Gender | Male and Female |
| Difficulty Level | Beginners to Intermediate |
| Duration of a Session | 30-45 Minutes |
| Recommended Supplement | Whey Protein Isolate |
| Alternate Plan | 30-minute workout for 30 days |
5 Day Resistance Band Workout Routine
- 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
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Resistance Band Push-up | Chest, Triceps | 10 x 3 | 2-min |
| Resistance Band Floor Press | Chest, Triceps | 10 x 3 | 2-min |
| Banded Lateral Raises | Shoulder | 10 x 3 | 1-min |
| Overhead Tricep Extension | Triceps | 10 x 3 | 1-min |
| Banded Bent-over Row | Back | 10 x 3 | 2-min |
| Banded Seated Rowing | Back | 10 x 3 | 1-min |
Day 2 – Resistance band for Lower Body and Abs
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Resistance Band Squat | Quadriceps | 10 x 3 | 2-min |
| Resistance Band Deadlift | Posterior Chain | 6 x 3 | 2-min |
| Banded Squat Jacks | Quad and Glute | 10 x 3 | 1-min |
| Band Good Morning | Hamstrings | 10 x 3 | 2-min |
| Standing Oblique Crunch | Obliques | 10 x 2 | 1-min |
| Resistance Band Dead Bug | Abs | 10 x 2 | 1-min |
Day 3 – Upper Body Banded Exercises
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Banded Overhead Press | Shoulder | 10 x 3 | 2-min |
| Banded Triangle Pushup | Chest, Triceps | 10 x 3 | 2-min |
| Banded Lat Pulldown | Lats | 10 x 3 | 2-min |
| Banded Upright Row | Shoulder | 10 x 3 | 2-min |
| Banded Hammer Curl | Biceps | 10 x 3 | 1-min |
| Seated Band Face Pull | Rear Delt, Trap | 10 x 3 | 1-min |
Day 4 – Lower Body and Core Exercises
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Curtsy Lunge to Squat | Legs & Glute | 10 x 3 | 2-min |
| Banded Leg Extension | Quadriceps | 10 x 3 | 1-min |
| Resistance Band Leg Curl | Hamstrings | 10 x 3 | 1-min |
| Resistance Band Donkey Kick | Glutes | 10 x 2 | 1-min |
| Banded Romanian Deadlift | Hamstrings | 10 x 3 | 1-min |
| Banded Side Plank Pull | Core and Back | 10 x 2 | 1-min |
Day 5 – Upper Body Workouts
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Resistance Band Pushup | Chest, Triceps | 10 x 3 | 2-min |
| Resistance Band Svend Press | Chest | 10 x 2 | 1-min |
| Banded Front Raises | Front Delt | 10 x 3 | 1-min |
| Banded Superman Pulldown | Lats & Lower Back | 10 x 3 | 2-min |
| Bent-Over Reverse Fly | Rear Delt, Upper Back | 10 x 3 | 2-min |
| Banded Concentration Curl | Biceps | 10 x 3 | 1-min |
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.
