If you want an effective and easy-to-follow resistance band circuit workout plan to build muscle, endurance, and mobility, this article is for you.
Below, I’ve shared a detailed six-week-long resistance band full-body circuit training that includes three 30-minute sessions weekly.
It is great for building functional strength and lean mass, and improving endurance and mobility.
Explore this program and download the free PDF if you train at home with bands.
Program Description
- 6-Week Long
- 30 minutes workout per session
- Full Body Workout
- 60+ exercises
- Suitable for all
- Easy to Customize
It is a comprehensive 6-week routine that properly outlines the number of sets, reps, and circuits to build strength, muscle, and mobility.
Each week will have 3 sessions, and each session will include a 30-minute full-body circuit workout, making this program simple and easy to follow.
With plenty of exercises, you’ll train your entire body without getting bored. For example, you can target the upper body (bicep curls, bent-over rows, shoulder presses), the lower body (squats, kickbacks, lunges), core (bird-dog, flutter kicks), and full body (deadlifts, squat to overhead press) in various ways.
This full-body resistance bands circuit training can work for all fitness levels, from beginners to experienced, irrespective of their gender and age.
This routine is also easy to customize. For example, you can adjust exercises, reps, or resistance levels to match your fitness level and goals.
Explore the free resources for program customization:
- 7 Best Resistance Band Deadlift Variations
- 10 Best Resistance Band Compound Exercises
- 40 Best Resistance Band Exercises
- 20 Best Resistance Band Exercises for Abs
- 9 Best Resistance Band Lat Exercises
- 20 Best Resistance Band Door Exercises
6-Week Full Body Resistance Band Circuit Workout Plan
| Program Duration | 6 Week |
| Sessions/Week | Three |
| Time/Session | 20-30 minutes |
| Split Type | Full-Body |
| Workout Approach | Circuit Training |
| Workout Goal | Build strength & functional fitness |
| Targeted Gender | Male and Female |
| Experienced Required | Beginner to Intermediate |
| Types of Bands Needed | Light, Medium, & Heavy |
Prepare yourself with this 5-minute warm-up before starting the main workout:
- Low Lunge Arch: 5 seconds on each side x 2 times
- Quad Stretch w/ Reach: 5 seconds on each side x 2 times
- Arms Swings: 5 seconds on each side x 2 times
- World’s Greatest Stretch: 10 seconds on each side x 2 times
- Jumping Jacks: 15 seconds x 2 times
- High Knees: 15 seconds x 2 times
- You can make some changes to this warm-up as per your needs.
Week 1
Number of rounds: 2 for beginners, 3 for intermediates, and 4 for advanced. Keep 2 minutes of rest between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 10 Squats | 20 Lunges (10/leg) | 10 Deadlifts |
| 10 Floor Press | 10 Push-ups | 10 Standing Chest Press |
| 10 Bent-over Rows | 10 Superman Rows | 10 Seated Rows (Anchored) |
| 10 Overhead Press | 10 Lateral Raises | 10 Rear Delt Fly |
| 10 Reverse Crunches | 20 Russian Twists (10/side) | 12 Miniband Bicycle Crunch |
Week 2
Number of rounds: 2 for beginners, 3 for intermediates, and 4 for advanced. Rest for 2 minutes between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 10 Goblet Squats | 20 Reverse Lunge (10/leg) | 10 Romanian Deadlifts |
| 10 Chest Fly | 20 1-arm Shoulder Press | 10 Standing Chest Press |
| 20 1-Arm Row (10/side) | 10 Lat Pull-Downs | 10 Banded Shrugs |
| 10 Front Raises | 10 Upright Rows | 10 Banded Pull-Aparts |
| 10 Sit-ups | 15-sec Hollow hold | 20 Banded Chop (10/side) |
| 10 Overhead Tricep Extensions | 10 Hammer Curls | 10 Reverse Wrist Curls |
Week 3
Number of rounds: 2 for beginners, 3 for intermediates, and 4 for advanced. Rest for 90 seconds between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 10 Sumo Squats | 20 Curtsy Lunge (10/leg) | 20 Single-leg Deadlifts |
| 20 1-Arm Chest Press (10/side) | 20 Front Raises | 10 Floor Press |
| 12 Deadlifts | 1-arm Pull-Downs (10/side) | 10 Bent-over Face Pulls |
| 10 Overhead Press | 10 Bent-over Rows | 10 Bent-over Reverse Fly |
| 10 Bird Dog (5/side) | 20-sec Hollow hold | 20 Banded Chop (10/side) |
| 20 Tricep Kickbacks (10/side) | 10 Concentration Curls | 20 Wrist Curls |
Week 4
Number of rounds: 2 for beginners, 3 for intermediates, and 4 for advanced. Rest for 90 seconds between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 10 Cossack Squats | 20 Curtsy Lunge (10/leg) | 20 Single-leg Deadlifts |
| 20 Crossbody Press (10/side) | 20 Banded Push-ups | 10 Close-Grip Push-ups |
| 15 Deadlifts | 20 Lat Pull-Downs | 15 Lateral Raises |
| 15 Overhead Press | 15 Superman Rows | 10 Overhead Pull Apart |
| 12 Good Morning | Low-to-High Chop (15/side) | High to Low Chop (15/side) |
| 20 Tricep Kickbacks (10/side) | Concentration Curls (15/side) | 10 Curls to Overhead Press |
Week 5
Number of rounds: 3 for beginners, 4 for intermediates, and 5 for advanced. Rest for 2 minutes between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 15 Front Squats | 20 Curtsy Lunge (10/leg) | 20 Romanian Deadlifts |
| 20 Side Plank Row (10/side) | 20 Banded Push-ups | 15 Close-Grip Push-ups |
| 10 Deadlifts to Biceps Curls | 20 Lat Pull-Downs | 20 Lateral Raises |
| 15 Overhead Press | 15 Seated Rows | 10 Overhead Pull Apart |
| 12 Banded Hip Thrust | Knee to Elbow Crunch (10/side) | 20 Lying Leg Curl |
| 20 Triceps Pushdown | 20 Side Leg Lifts | 12 Curls to Overhead Press |
Week 6
Number of rounds: 3 for beginners, 4 for intermediates, and 5 for advanced. Rest for 90 seconds between rounds.
| Monday | Wednesday | Friday |
|---|---|---|
| 20 Front Squats | 20 Curtsy Lunge (10/leg) | 20 Seated Pass Through |
| 20 High to Low Chest Press | 20 Banded Push-ups | 10 Close-Grip Push-ups |
| 15 Deadlifts to Upright Row | 20 Lat Pull-Downs | 15 Lateral Raises |
| 10 Overhead Press | 15 Superman Rows | 15 Standing Chest Fly |
| 20 Glute Kickbacks (10/side) | 25-sec Hollow body hold | 20 Lying Leg Curl |
| 20 Triceps Overhead Extension | 20 Hammer Curls | 15 Curls to Overhead Press |
Frequently Asked Questions (FAQs)
Can I train more frequently?
Yes, you can increase training sessions from three to four, five, or six days, depending on your fitness levels. But make sure you don’t overtrain when you increase the frequency.
What results can I expect in 6 weeks?
You’ll be stronger, more functional, and have a better physical appearance after completing this workout.
How to make it more challenging?
You can increase the number of sets or reps, decrease the rest time between rounds, or perform exercises with heavy resistance bands to make it challenging
Can this plan help with weight loss?
Yes, this resistance band full body circuit training can help you with weight loss when you pair this with a balanced diet. This workout will burn a decent number of calories, strengthen muscles, and build lean mass, helping you achieve better shape and fitness.
Free Resistance Band Circuit Training PDF
Download the PDF and follow this routine to start getting decent results with the resistance bands only.
