8 Week Resistance Band Push/Pull/Legs Training Program w/PDF

The resistance bands are compact, easy-to-use, and cost-effective workout equipment to perform various exercises at home.

However, you need a good workout routine to train in an organized manner and achieve the best results.

In this article, I’ve shared an ultimate 8 week resistance band push/pull/legs (PPL) training program to help you build muscle, improve flexibility, and develop your overall physique.

From beginners to intermediates and males to females, anyone looking for a well-designed workout program can download this routine to train effectively at home with bands.

Program Infomation

  • Training days per week: Three
  • Duration per session: Around 45 minutes
  • Rest time between sets: 30 to 90 seconds
  • Suggested Program Duration: 16 Weeks
  • Training Level: Beginner to Intermediate
  • Program Goal: Strengthen and build muscles, enhance balance and flexibility, and improve body composition.
  • Types of Bands Required: Loop or Mini Bands for isolation exercises and Power bands for compound exercises.
  • Workout Plan to follow next:

The 8 Week Resistance Band PPL Training Program

Here’s a weekly schedule of 8 week resistance band training program:

  • Monday – Push
  • Tuesday – Cardio (Optional)
  • Wednesday – Pull
  • Thursday – Cardio (Optional)
  • Friday- Legs
  • Saturday – Core (Optional)

If you like, you can also do aerobic exercises on alternate days to improve your cardiovascular health.

Warm-up: It is best to perform some bodyweight cardio exercises to increase your heart rate and blood flow and get your muscles ready to perform resistance exercises.

Week 1

Monday – Push

Wednesday – Pull

Friday- Legs

  • Suitcase Deadlift: 3 x 8-10 reps
  • Resistance Band Squat: 3 x 15 reps
  • Lying Leg Curl: 3 x 10-12 reps
  • Resistance Band Fire Hydrant: 2 x 10 reps/leg
  • Glute Kickback: 3 x 10 reps/leg

Week 2

Monday – Push

Wednesday – Pull

Friday – Legs

  • Curtsy Lunge to Squat: 3 x 10 reps/leg
  • Leg Extension: 3 x 15 reps
  • Sumo Squat: 3 x 15 reps
  • Clamshell: 2 x 15 reps/leg
  • Glute Bridge with Alternating Leg Raise: 2 x 15 reps/side

Week 3

Monday – Push

  • Standard Push-up: 3 x 12 reps
  • Floor Press: 3 x 15 reps
  • Overhead Press: 3 x 12 reps
  • Banded Front Raises: 3 x 12 reps
  • Banded Bench Dips: 3 x 12 reps

Wednesday – Pull

  • Bent-over Banded Row: 3 x 15 reps
  • Concentration Curl: 3 x 12 reps
  • Seated Band Row: 3 x 15 reps
  • Shoulder Shrug: 3 x 15 reps
  • Facepull: 3 x 15 reps

Friday – Legs

  • Lateral Band Walk: 10 steps to the left, then to the right x 2
  • Resistance Band Squat: 3 x 15 reps
  • Banded Cossack Squat: 3 x 10 reps
  • Standing Glute Kickbacks: 3 x 10 reps
  • Glute Bridge: 3 x 15 reps

Week 4

Monday – Push

  • Alternate Floor Press: 3 x 12 reps/arm
  • Standing Incline Chest Press: Three sets of 15 reps
  • One-arm Lateral Delt Raises: Three sets of 12 reps on each side
  • Banded Tricep Pushdown: 3 sets of 15 reps
  • Overhand Triceps Extension: 3 x 15 reps

Wednesday – Pull

  • Sumo Deadlift: Three sets of 10 reps
  • Bent-over Banded Row: 3 sets of 10 reps
  • Seated Band Row: 3 x 15 reps
  • Hammer Curl: 3 x 12 reps
  • Banded Reverse Fly: 3 x 12 reps

Friday – Legs

  • Diagonal Band Walk: 10 steps/side x 2
  • Squat Jacks: 3 x 10 reps
  • Lying Band Leg Extension: Three sets of 15 reps
  • Banded Single-Leg Deadlift: 3 sets of 8 reps/leg
  • Resistance Band Fire Hydrant: 3 x 10 reps/side

Week 5

Monday – Push

Wednesday – Pull

  • Banded Lat Pulldown: 3 x 12-15
  • Superman Pull: 3 x 10-12
  • Single-arm Rowing: 3 x 10-12
  • Rear Delt Fly: 3 x 10-12
  • Standing Overhead Pull Apart: 3 x 10-12

Friday – Legs

  1. Front Squat: 3 x 10-12
  2. Monster Walk: 10 steps/side x 2
  3. Leg Extension: 3 x 15
  4. Donkey Kick: 3 x 10-12
  5. Banded Good Morning: 3 x 8-10

Week 6

Monday – Push

  • Banded Push-ups: 3 x 10 reps
  • Floor Press: 3 x 15 reps
  • Front Delt Raises: 3 x 12 reps
  • Lateral Delt Raises: 3 x 12 reps
  • Overhead Tricep Extension: 3 x 15 reps

Wednesday – Pull

  • Bent-over Banded Row: 3 x 15
  • One-arm Concentration Curl: 3 x 10
  • Seated Band Row: 3 x 12
  • Shoulder Shrug: 3 x 15
  • Facepull: 3 x 15

Friday – Legs

  • Lateral Band Walk: 10 steps/side x 2
  • Resistance Band Squat: 3 x 15
  • Banded Cossack Squat: 3 x 10
  • Standing Glute Kickbacks: 3 x 10
  • Glute Bridge: 3 x 10

Week 7

Monday – Push

  • One-arm Shoulder Press: 3 x 10/side
  • Close-Grip Pushup: 3 x 10
  • Floor Press: 3 x 15 reps
  • Banded Lateral Raises: 3 x 10
  • Overhead Triceps Extension: 3 x 15

Wednesday – Pull

  • Sumo Deadlift: 3 x 15
  • Bent-over Banded Row: 3 x 15
  • Seated Band Row: 3 x 15
  • Hammer Curl: 3 x 12
  • Banded Reverse Fly: 3 x 10

Friday – Legs

  • Diagonal Band Walk: 10 steps/side x 2
  • Squat Jacks: 3 x 10
  • Leg Curl: 3 x 15
  • Single-Leg Deadlift: 3 x 10
  • Fire Hydrant: 2 x 15

Week 8

Monday – Push

  • Standard Push-up: 3 x 12 reps
  • Floor Press: 3 x 15 reps
  • Overhead Press: 3 x 12 reps
  • Banded Front Raises: 3 x 12 reps
  • Banded Bench Dips: 3 x 12 reps

Wednesday – Pull

  • Banded Lat Pulldown: 3 x 15
  • Superman Pull: 3 x 10
  • Single-arm Rowing: 3 x 10
  • Rear Delt Fly: 3 x 12
  • Standing Overhead Pull Apart: 3 x 10

Friday – Legs

  1. Monster Walk: 10 steps/side x 2
  2. Romanian Deadlift: 3 x 10
  3. Front Squat: 3 x 15
  4. Resistance Band Donkey Kick: 3 x 10
  5. Banded Good Morning: 3 x 10

Resistance Band Push/Pull/Legs Routine PDF

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Author
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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