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Resistance Band Workout Plan
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Resistance Band Workout Plan

30 Days / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Toned
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Resistance Band Upper Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 1.0
3 10 1.0
3 12 1.0
3 10 1.0
3 10 None
3 10 1.0
3 10 1.0
3 12 1.0
3 15 1.0
3 12 1.0

Notes:

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.

Resistance Band Lower Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 1.0
3 15 1.0
3 15 1.0
3 10 1.0
3 12 1.0
3 10 1.0
3 10 1.0
00:15:00 None

Notes:

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.

Resistance Band Shoulder & Bicep Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 10 1.0

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Forearms blue Groin blue Abs blue Lowerback blue Hamstrings blue Hipflexors blue Biceps blue Middleback blue Shoulders blue Triceps blue Biceps orange Shoulders orange Glutes orange Traps orange Chest orange Abs orange
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