Workout program
Resistance Band Full Body Workout
A set of bands instead of a gym: squats, presses, rows, shoulders and arms — a workout you can take anywhere.
About the program
A band gets harder the more it stretches, so the toughest part of each rep is at the end of the range, where the muscle is most contracted. For a full-body session you only need two or three bands of different tension and somewhere to anchor them (a door or a post).
Every exercise is 3 sets of 12–15 with a slow return.
Who it is for
People training at home or while travelling, coming back from injury, or wanting variety.
LevelBeginner
GoalGeneral fitness
Frequency3 times a week
Length8 weeks
Session~35 min
WhereHome
EquipmentBands
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Bands: full body
24 sets
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
3 × 15
Bench Press - With Bands
Bands
Middle chest
3 × 12
Band Seated Row
Bands
Middle back
3 × 15
Shoulder Press - With Bands
Bands
Anterior deltoid
3 × 12
Hip Lift with Band
Bands
Gluteus maximus
3 × 15
Band Pull Apart
Bands
Posterior deltoid
3 × 20
How to progress
Build reps to 20 first, then use a stiffer band or stand further from the anchor. A 1–2 second pause at full stretch also makes it harder.
Similar programs
Open the program in LiftChat
The program is added to your LiftChat — one workout per day of the plan. From there the app tracks your sets, weights and progress.