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.
Contents
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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
- Floor Press: 3 x 15 reps
- Banded Push-ups: 3 x 10 reps
- Overhead Press: 3 x 12 reps
- Banded Lateral Raises: 3 x 12 reps
- Overhead Tricep Extension: 3 x 15 reps
Wednesday – Pull
- Resistance Band Sumo Deadlift: 3 x 8-12 reps
- Bent-over Banded Row: 3 x 15 reps
- Seated Band Row: 3 x 15 reps
- Single-arm Bicep Curl: 2 x 15 reps/arm
- Banded Hammer Curl: 3 x 15 reps
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
- Close-Grip Pushup: 3 x 10 reps
- Floor Press: 3 x 15 reps
- Alternate Front Raises: 2 x 15 reps/arm
- Single-arm Lateral Raises: 2 x 15 reps/arm
- Overhead Triceps Extension: 3 x 15 reps
Wednesday – Pull
- Banded Lat Pulldown: 3 x 15 reps
- Superman Pull: 3 x 12 reps
- Single-arm Rowing: 3 x 12 reps/side
- Rear Delt Resistance Band Fly: 3 x 15 reps
- Standing Overhead Pull Apart: 2 x 10 reps
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
- Banded Push-ups: 3 x 10-12
- Narrow Grip Floor Press: 3 x 12-15
- Overhead Press: 3 x 12 reps
- Banded Lateral Raises: 3 x 12 reps
- Banded Triceps Kickback: 3 x 10-12
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
- Front Squat: 3 x 10-12
- Monster Walk: 10 steps/side x 2
- Leg Extension: 3 x 15
- Donkey Kick: 3 x 10-12
- 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
- Monster Walk: 10 steps/side x 2
- Romanian Deadlift: 3 x 10
- Front Squat: 3 x 15
- Resistance Band Donkey Kick: 3 x 10
- Banded Good Morning: 3 x 10
