{"id":15543,"date":"2023-04-30T13:55:10","date_gmt":"2023-04-30T17:55:10","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15543"},"modified":"2023-04-30T13:55:16","modified_gmt":"2023-04-30T17:55:16","slug":"8-week-resistance-band-push-pull-legs-program-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/8-week-resistance-band-push-pull-legs-program-pdf","title":{"rendered":"8 Week Resistance Band Push\/Pull\/Legs Training Program w\/PDF"},"content":{"rendered":"\n<p>The resistance bands are compact, easy-to-use, and cost-effective workout equipment to perform various exercises at home. <\/p>\n\n\n\n<p>However, you need a good workout routine to train in an organized manner and achieve the best results.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 8 week resistance band push\/pull\/legs (PPL) training program to help you build muscle, improve flexibility, and develop your overall physique.<\/p>\n\n\n\n<p>From beginners to intermediates and males to females, anyone looking for a well-designed workout program can download this routine to train effectively at home with bands.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Infomation<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Training days per week:<\/strong> Three<\/li>\n\n\n\n<li><strong>Duration per session:<\/strong> Around 45 minutes<\/li>\n\n\n\n<li><strong>Rest time between sets: <\/strong>30 to 90 seconds<\/li>\n\n\n\n<li><strong>Suggested Program Duration: <\/strong>16 Weeks<\/li>\n\n\n\n<li><strong>Training Level: <\/strong>Beginner to Intermediate<\/li>\n\n\n\n<li><strong>Program Goal:<\/strong> Strengthen and build muscles, enhance balance and flexibility, and improve body composition.<\/li>\n\n\n\n<li><strong>Types of Bands Required: <\/strong>Loop or Mini Bands for isolation exercises and Power bands for compound exercises.<\/li>\n\n\n\n<li><strong>Workout Plan to follow next:<\/strong> <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 8 Week Resistance Band PPL Training Program<\/strong><\/h2>\n\n\n\n<p>Here&#8217;s a weekly schedule of 8 week resistance band training program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Push<\/li>\n\n\n\n<li>Tuesday &#8211; Cardio (Optional)<\/li>\n\n\n\n<li>Wednesday &#8211; Pull<\/li>\n\n\n\n<li>Thursday &#8211; Cardio (Optional)<\/li>\n\n\n\n<li>Friday- Legs<\/li>\n\n\n\n<li>Saturday &#8211; Core (Optional)<\/li>\n<\/ul>\n\n\n\n<p>If you like, you can also do aerobic exercises on alternate days to improve your cardiovascular health.<\/p>\n\n\n\n<p><strong>Warm-up: <\/strong>It is best to perform some bodyweight cardio exercises to increase your heart rate and blood flow and get your muscles ready to perform resistance exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday &#8211; Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li>Banded Push-ups: 3 x 10 reps<\/li>\n\n\n\n<li>Overhead Press: 3 x 12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Lateral_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lateral Raises<\/a>: 3 x 12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Tricep Extension<\/a>: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday &#8211; Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resistance Band Sumo Deadlift: 3 x 8-12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Banded Row<\/a>: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#3_Seated_Rowing_with_band\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Band Row<\/a>: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#1_Standing_Single-arm_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Bicep Curl<\/a>: 2 x 15 reps\/arm<\/li>\n\n\n\n<li>Banded Hammer Curl: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Friday- Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suitcase&nbsp;Deadlift: 3 x 8-10 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Squat<\/a>: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#2_Resistance_Band_Lying_Hamstring_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a>: 3 x 10-12 reps<\/li>\n\n\n\n<li>Resistance Band Fire Hydrant: 2 x 10 reps\/leg<\/li>\n\n\n\n<li>Glute Kickback: 3 x 10 reps\/leg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups#2_Banded_Close-Grip_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Close-Grip Pushup<\/a>: 3 x 10 reps<\/li>\n\n\n\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-exercises-for-back-and-shoulders#2_Front_Delt_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Front Raises<\/a>: 2 x 15 reps\/arm<\/li>\n\n\n\n<li>Single-arm Lateral Raises: 2 x 15 reps\/arm<\/li>\n\n\n\n<li>Overhead Triceps Extension: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#6_Banded_Lat_Pulldown_Wide_Grip\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lat Pulldown<\/a>: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#5_Superman_Pulldown_with_Band\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a>: 3 x 12 reps<\/li>\n\n\n\n<li>Single-arm Rowing: 3 x 12 reps\/side<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/top-6-resistance-band-rear-delt-exercises#1_Resistance_Band_Rear_Delt_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Resistance Band Fly<\/a>: 3 x 15 reps<\/li>\n\n\n\n<li>Standing Overhead Pull Apart: 2 x 10 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#6_Banded_Curtsy_Lunge_to_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge to Squat<\/a>: 3 x 10 reps\/leg<\/li>\n\n\n\n<li>Leg Extension: 3 x 15 reps<\/li>\n\n\n\n<li>Sumo Squat: 3 x 15 reps<\/li>\n\n\n\n<li>Clamshell: 2 x 15 reps\/leg<\/li>\n\n\n\n<li>Glute Bridge with Alternating Leg Raise: 2 x 15 reps\/side<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standard Push-up: 3 x 12 reps<\/li>\n\n\n\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li>Overhead Press: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Front Raises: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Bench Dips: 3 x 12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bent-over Banded Row: 3 x 15 reps<\/li>\n\n\n\n<li>Concentration Curl: 3 x 12 reps<\/li>\n\n\n\n<li>Seated Band Row: 3 x 15 reps<\/li>\n\n\n\n<li>Shoulder Shrug: 3 x 15 reps <\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-exercises-for-back-and-shoulders#9_Face_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Facepull<\/a>: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lateral Band Walk: 10 steps to the left, then to the right x 2<\/li>\n\n\n\n<li>Resistance Band Squat: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/3HTm2QOQFTg\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Cossack Squat<\/a>: 3 x 10 reps<\/li>\n\n\n\n<li>Standing Glute Kickbacks: 3 x 10 reps<\/li>\n\n\n\n<li>Glute Bridge: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alternate Floor Press: 3 x 12 reps\/arm<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/Infd_StwnTg\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Incline Chest Press<\/a>: Three sets of 15 reps<\/li>\n\n\n\n<li>One-arm Lateral Delt Raises: Three sets of 12 reps on each side<\/li>\n\n\n\n<li>Banded Tricep Pushdown: 3 sets of 15 reps<\/li>\n\n\n\n<li>Overhand Triceps Extension: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sumo Deadlift: Three sets of 10 reps<\/li>\n\n\n\n<li>Bent-over Banded Row: 3 sets of 10 reps<\/li>\n\n\n\n<li>Seated Band Row: 3 x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#3_Resistance_Band_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Curl<\/a>: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Reverse Fly: 3 x 12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diagonal Band Walk: 10 steps\/side x 2<\/li>\n\n\n\n<li>Squat Jacks: 3 x 10 reps<\/li>\n\n\n\n<li>Lying Band Leg Extension: Three sets of 15 reps<\/li>\n\n\n\n<li>Banded Single-Leg Deadlift: 3 sets of 8 reps\/leg<\/li>\n\n\n\n<li>Resistance Band Fire Hydrant: 3 x 10 reps\/side<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded Push-ups: 3 x 10-12<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/bY_US1N2S2c\" target=\"_blank\" rel=\"noreferrer noopener\">Narrow Grip Floor Press<\/a>: 3 x 12-15<\/li>\n\n\n\n<li>Overhead Press: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Lateral Raises: 3 x 12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-loop-band-tricep-exercises#2_Triceps_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Triceps Kickback<\/a>: 3 x 10-12<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded Lat Pulldown: 3 x 12-15<\/li>\n\n\n\n<li>Superman Pull: 3 x 10-12<\/li>\n\n\n\n<li>Single-arm Rowing: 3 x 10-12<\/li>\n\n\n\n<li>Rear Delt Fly: 3 x 10-12<\/li>\n\n\n\n<li>Standing Overhead Pull Apart: 3 x 10-12<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Front Squat: 3 x 10-12<\/li>\n\n\n\n<li>Monster Walk: 10 steps\/side x 2<\/li>\n\n\n\n<li>Leg Extension: 3 x 15<\/li>\n\n\n\n<li>Donkey Kick: 3 x 10-12<\/li>\n\n\n\n<li>Banded Good Morning: 3 x 8-10<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded Push-ups: 3 x 10 reps<\/li>\n\n\n\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li>Front Delt Raises: 3 x 12 reps<\/li>\n\n\n\n<li>Lateral Delt Raises: 3 x 12 reps<\/li>\n\n\n\n<li>Overhead Tricep Extension: 3 x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bent-over Banded Row: 3 x 15<\/li>\n\n\n\n<li>One-arm Concentration Curl: 3 x 10<\/li>\n\n\n\n<li>Seated Band Row: 3 x 12<\/li>\n\n\n\n<li>Shoulder Shrug: 3 x 15<\/li>\n\n\n\n<li>Facepull: 3 x 15<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lateral Band Walk: 10 steps\/side x 2<\/li>\n\n\n\n<li>Resistance Band Squat: 3 x 15<\/li>\n\n\n\n<li>Banded Cossack Squat: 3 x 10<\/li>\n\n\n\n<li>Standing Glute Kickbacks: 3 x 10<\/li>\n\n\n\n<li>Glute Bridge: 3 x 10<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 7<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>One-arm Shoulder Press:  3 x 10\/side<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups#2_Banded_Close-Grip_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Close-Grip Pushup<\/a>:  3 x 10<\/li>\n\n\n\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li>Banded Lateral Raises: 3 x 10<\/li>\n\n\n\n<li>Overhead Triceps Extension: 3 x 15<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sumo Deadlift: 3 x 15<\/li>\n\n\n\n<li>Bent-over Banded Row: 3 x 15<\/li>\n\n\n\n<li>Seated Band Row: 3 x 15<\/li>\n\n\n\n<li>Hammer Curl: 3 x 12<\/li>\n\n\n\n<li>Banded Reverse Fly: 3 x 10<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diagonal Band Walk: 10 steps\/side x 2<\/li>\n\n\n\n<li>Squat Jacks: 3 x 10<\/li>\n\n\n\n<li>Leg Curl: 3 x 15<\/li>\n\n\n\n<li>Single-Leg Deadlift: 3 x 10<\/li>\n\n\n\n<li>Fire Hydrant: 2 x 15<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Week 8<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday \u2013 Push<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standard Push-up: 3 x 12 reps<\/li>\n\n\n\n<li>Floor Press: 3 x 15 reps<\/li>\n\n\n\n<li>Overhead Press: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Front Raises: 3 x 12 reps<\/li>\n\n\n\n<li>Banded Bench Dips: 3 x 12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday \u2013 Pull<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded Lat Pulldown: 3 x 15<\/li>\n\n\n\n<li>Superman Pull: 3 x 10<\/li>\n\n\n\n<li>Single-arm Rowing: 3 x 10<\/li>\n\n\n\n<li>Rear Delt Fly: 3 x 12<\/li>\n\n\n\n<li>Standing Overhead Pull Apart: 3 x 10<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong><strong>Friday<\/strong><\/strong> <strong>\u2013 Legs<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Monster Walk: 10 steps\/side x 2<\/li>\n\n\n\n<li>Romanian Deadlift: 3 x 10<\/li>\n\n\n\n<li>Front Squat: 3 x 15<\/li>\n\n\n\n<li>Resistance Band Donkey Kick: 3 x 10<\/li>\n\n\n\n<li>Banded Good Morning: 3 x 10<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resistance Band Push\/Pull\/Legs Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-5022958b-58af-4662-ba36-245794d7be3e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/8-Week-Resistance-Band-Training-Program-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-Week-Resistance-Band-Training-Program-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/8-Week-Resistance-Band-Training-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-5022958b-58af-4662-ba36-245794d7be3e\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The resistance bands are compact, easy-to-use, and cost-effective workout equipment to perform various exercises at home. However, you need a good workout routine to train in an organized manner and achieve the best results. In this article, I&#8217;ve shared an ultimate 8 week resistance band push\/pull\/legs (PPL) training program to help you build muscle, improve &#8230; <a title=\"8 Week Resistance Band Push\/Pull\/Legs Training Program w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/8-week-resistance-band-push-pull-legs-program-pdf\" aria-label=\"Read more about 8 Week Resistance Band Push\/Pull\/Legs Training Program w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15570,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[218],"tags":[383,381],"class_list":["post-15543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resistance-band-workout","tag-resistance-band-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15543"}],"version-history":[{"count":27,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15543\/revisions"}],"predecessor-version":[{"id":15572,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15543\/revisions\/15572"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15570"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}