Resistance Band Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Resistance Band Workout Plan is your 30 day ticket to increased strength and fitness for sports and every day life. Whether you play ball games, practice martial arts, or simply want to make heavy things seem lighter and stairways seem shorter; these resistance band exercises will give you an... more

The Resistance Band Workout Plan is your 30 day ticket to increased strength and fitness for sports and every day life. Whether you play ball games, practice martial arts, or simply want to make heavy things seem lighter and stairways seem shorter; these resistance band exercises will give you an added edge.

Do resistance bands build muscle? Yes! Muscles grow stronger by resisting a force placed upon them. This force can be supplied by stretch band workouts, traditional free weights, weight machines, or simply picking up heavy objects repeatedly. Exercises with resistance bands offer the advantage of working each muscle through the entire movement, taking momentum out of the equation.

A resistance band workout for men is no different from a resistance band workout for women. The best resistance band workout for you is customized according to your strength and fitness level rather than your gender.

That said, it must be noted that some resistance band workouts for women focus more attention on the glutes and legs than on the chest or back, which are often the focus of many a resistance band workout for men. Both genders should look for a resistance bands workout routine such as this, which develops the entire body. Spot-reduction and spot-sculpting are persistent myths.

Follow this resistance bands workout routine three times a week. Allow at least one day of cardio or active recovery between your resistance band training days. Equipment needed for these free resistance band workouts: Resistance band, barbell, incline bench, flat bench, squat rack, stationary cycle. This resistance band workout plan is a split routine.

Workout #1 is a resistance band chest workout that also works the shoulders, biceps, traps, abs and glutes. It utilizes supersets and exercises activating the entire core. Presses, raises, pull ups, push ups, and sit-ups are on the menu, along with external rotations to strengthen the rotator cuff muscles in the shoulders. Repetitions are in the 10-15 rep range, depending on the exercise. Do three sets of each, according to the resistance band workout plan.

Workout #2 is a resistance band leg workout focusing on the quads, glutes, calves and outer thighs. Straight sets of squats, lunges, band walks, calf raises, and hip adduction and abduction will make the ending set of 15 minutes on the stationary bike feel like vacation.

Don’t skip the pedaling. Cycling improves flexibility gained from this resistance band leg workout and increases overall conditioning.

For resistance band workout #2, do three sets of each exercise. The reps vary from 10 to 15 according to the resistance band workout plan.

Workout #3 focuses on resistance band exercises to strengthen shoulders and biceps, the middle back, glutes and abs. Three straight sets each of back flies, curls, front and lateral raises, internal and external rotations get the job done in this resistance bands workout routine, finished up with decline sit-ups. Do ten reps per exercise.

Can resistance bands build muscle? Follow this resistance band training for 30 days. Your improved physique will speak for itself!

Resistance Band Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Resistance Band Workout Plan

Resistance Band Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Resistance Band Workout Plan is your 30 day ticket to increased strength and fitness for sports and every day life. Whether you play ball games, practice martial arts, or simply want to make heavy things seem lighter and stairways seem shorter; these resistance band exercises will give you an... more

The Resistance Band Workout Plan is your 30 day ticket to increased strength and fitness for sports and every day life. Whether you play ball games, practice martial arts, or simply want to make heavy things seem lighter and stairways seem shorter; these resistance band exercises will give you an added edge.

Do resistance bands build muscle? Yes! Muscles grow stronger by resisting a force placed upon them. This force can be supplied by stretch band workouts, traditional free weights, weight machines, or simply picking up heavy objects repeatedly. Exercises with resistance bands offer the advantage of working each muscle through the entire movement, taking momentum out of the equation.

A resistance band workout for men is no different from a resistance band workout for women. The best resistance band workout for you is customized according to your strength and fitness level rather than your gender.

That said, it must be noted that some resistance band workouts for women focus more attention on the glutes and legs than on the chest or back, which are often the focus of many a resistance band workout for men. Both genders should look for a resistance bands workout routine such as this, which develops the entire body. Spot-reduction and spot-sculpting are persistent myths.

Follow this resistance bands workout routine three times a week. Allow at least one day of cardio or active recovery between your resistance band training days. Equipment needed for these free resistance band workouts: Resistance band, barbell, incline bench, flat bench, squat rack, stationary cycle. This resistance band workout plan is a split routine.

Workout #1 is a resistance band chest workout that also works the shoulders, biceps, traps, abs and glutes. It utilizes supersets and exercises activating the entire core. Presses, raises, pull ups, push ups, and sit-ups are on the menu, along with external rotations to strengthen the rotator cuff muscles in the shoulders. Repetitions are in the 10-15 rep range, depending on the exercise. Do three sets of each, according to the resistance band workout plan.

Workout #2 is a resistance band leg workout focusing on the quads, glutes, calves and outer thighs. Straight sets of squats, lunges, band walks, calf raises, and hip adduction and abduction will make the ending set of 15 minutes on the stationary bike feel like vacation.

Don’t skip the pedaling. Cycling improves flexibility gained from this resistance band leg workout and increases overall conditioning.

For resistance band workout #2, do three sets of each exercise. The reps vary from 10 to 15 according to the resistance band workout plan.

Workout #3 focuses on resistance band exercises to strengthen shoulders and biceps, the middle back, glutes and abs. Three straight sets each of back flies, curls, front and lateral raises, internal and external rotations get the job done in this resistance bands workout routine, finished up with decline sit-ups. Do ten reps per exercise.

Can resistance bands build muscle? Follow this resistance band training for 30 days. Your improved physique will speak for itself!

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Resistance Band
  • Chin-Up Bar
  • Barbell
  • Incline Bench
  • Stationary Cycle
  • Squat Rack
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles. For the resistance band pull up you should be able to do a lot more reps than your normal pull up. Band external rotations are listed as repetitions per side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The stationary bike is to help with conditioning but also to loosen your legs up after the resistance band workout. The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Glutes / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles. For the resistance band pull up you should be able to do a lot more reps than your normal pull up. Band external rotations are listed as repetitions per side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The stationary bike is to help with conditioning but also to loosen your legs up after the resistance band workout. The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Traps / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles. For the resistance band pull up you should be able to do a lot more reps than your normal pull up. Band external rotations are listed as repetitions per side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Calves / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Outer Thighs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Glutes / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Outer Thighs / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The stationary bike is to help with conditioning but also to loosen your legs up after the resistance band workout. The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Traps / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Glutes / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles. For the resistance band pull up you should be able to do a lot more reps than your normal pull up. Band external rotations are listed as repetitions per side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Glutes / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The stationary bike is to help with conditioning but also to loosen your legs up after the resistance band workout. The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The purpose of this resistance band workout is to help strengthen your muscles in ways that they would normally not be strengthened when only lifting free weights or using machines. Resistance Bands help isolate specific muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Triceps secondary Groin secondary Lower back secondary Hamstrings secondary Hip flexors secondary Obliques secondary Shoulders primary Biceps primary Chest primary Traps primary Middle back primary Calves primary Abs primary Glutes primary Quads primary Outer thighs primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Resistance Band
  • Chin-Up Bar
  • Barbell
  • Incline Bench
  • Stationary Cycle
  • Squat Rack
Show All

73 people started this plan

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Resistance Band Workout Plan

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Resistance Band
  • Chin-Up Bar
  • Barbell
  • Incline Bench
  • Stationary Cycle
  • Squat Rack
Show All

73 people started this plan