7-Day Bodyweight and Resistance Band Workout Plan with PDF

Working out with resistance bands and body weight may not be enough for strength building. However, they can help you build lean mass, improve your functional fitness, and shape your physique.1 Liu X, Gao Y, Lu J, et al. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. Front Physiol. 2022;12:791999. Published 2022 Feb 18. doi:10.3389/fphys.2021.791999, 2Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177/2050312119831116

In this article, I’ve shared an easy-to-follow and effective weekly bodyweight and resistance band workout routine that can help you train in an organized way and build a firm body at home.

So, if you’re one of the fitness enthusiasts who exercise using your body weight and resistance bands only, this workout plan can be an excellent way to put on mass, increase strength, and improve physical appearance.

Workout Plan Description

About Program

  • Routine Type: Combined Upper Lower Split
  • Training Sets Type: Tri-Sets (Performing three different exercises in a row)
  • Workouts/Week: 5 Sessions
  • Duration/Session: 30-40 minutes
  • Workout Type: Strength Training
  • Program Goal: Improve Strength, Balance, and Conditioning
  • Target Gender: Male and Female
  • Suitable Age Group: 16-45 Years
  • Difficulty Level: Beginner to Intermediate
  • Equipment Needed: Sets of Light to Heavy Resistance Bands

Workout Instruction

  • Warm-up: Perform some cardio exercises to increase your body temperature and oxygen flow. You can do jumping jacks, mountain climbing, squat jumps, or burpees for a few minutes before starting banded exercises.
  • Rest between sets/rounds: 2-minute
  • Tri-Set Scheme: The tri-set involves performing a series of three different exercises with no rest between them in one set. It is a time-efficient approach to hit more muscles in a limited time.

7-Day Bodyweight and Resistance Band Workout to Build Muscle at Home

Bodyweight Resistance Band Workout

This program involves training three muscle groups in each session (a combination of the upper and lower body parts). It will ensure you can train your every muscle group at least twice a week.

Bolstering muscles two times per week increases muscular hypertrophy and will help you achieve the best shape over time.

Here’s the weekly resistance band and bodyweight workout schedule:

  • Monday: Chest, Quads, and Abs
  • Tuesday: Back, Shoulder, and Arms
  • Wednesday: OFF
  • Thursday: Chest, Posterior Chain, and Abs
  • Friday: Back, Quads, and Arms
  • Saturday: Shoulder, Posterior Chain, and Abs
  • Sunday: OFF

Monday: Back, Quads, and Abs

Tri-Set 1

  • 15 Bodyweight Push-ups
  • 12 Banded Squats
  • 10 Sit-ups
  • Repeat three times.

Tri-Set 2

  • 15 Banded Floor Press
  • 20 Stationary Front Lunges (10 reps per leg)
  • 10 Reverse Crunches
  • Three rounds.

Tri-Set 3

Tuesday: Back, Shoulder, and Arms

Tri-Set 1

  • 15 Banded Lat Pulldown
  • 12 Overhead Press
  • 20 One-arm Overhead Triceps Extension (10 reps per arm)
  • Perform three rounds.

Tri-Set 2

  • 15 Banded One-arm Bent Over Row
  • 12 Lateral Raises
  • 15 Banded Triceps Pushdown
  • Perform three rounds.

Tri-Set 3

  • 10 Superman Pull
  • 12 Rear Delt Raises
  • 15 Biceps Curls
  • Perform three rounds.

Thursday: Chest, Posterior Chain, and Abs

Tri-Set 1

  • 15 Standing Resistance Band Chest Press
  • 10 RB Romanian Deadlifts
  • 15-sec Mountain Climbing
  • Repeat three times.

Tri-Set 2

  • 10 Banded Push-ups
  • 20 Lying Single-leg Curl (10 reps each leg)
  • 10 Lying Leg Lifts (Lower Abs)
  • Repeat three times.

Tri-Set 3

  • 15 Resistance Band Upward Chest Fly
  • 12 Banded Glute Bridges
  • 10 Dead Bug Crunches
  • Repeat three times.

Friday: Back, Quads, and Arms

Tri-Set 1

  • 10 Floor IYT Raises
  • 12 Bodyweight Sumo Squat
  • 15 Triceps Push Down
  • Perform Three Rounds at your own pace.

Tri-Set 2

Tri-Set 3

Saturday: Shoulder, Posterior Chain, and Abs

Tri-Set 1

  • 16 Single-arm Front Raises (8 per arm)
  • 10 Banded Good Morning
  • 15 Sit-ups
  • Perform three rounds.

Tri-Set 2

  • 20 Banded Side Delt Raises (10 per side)
  • 16 Glute Kickback (8 reps per leg)
  • 15-sec Crossbody Mountain Climbing
  • Perform Three times.

Tri-Set 3

  • 15 Banded Shoulder Shrugs
  • 20 Bodyweight Calf Raises
  • 1-min Plank
  • Repeat two more times.

Download The Bodyweight Resistance Band Workout Plan PDF

If you have any questions related to this program, let me know in the comment section, and I’ll try to help you.


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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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