1. Schedule: <\/strong>This program includes training the chest and shoulder on day 1, quads and hamstrings on day 2, back and arms on day 3, and quads, glutes, and calves on day 4. Thus, you can effectively work on every muscle group of your body within four days only.<\/p>\n\n\n\n 2. Rest Days: <\/strong>There will be three rest days throughout the week. For example, you can take a day off after the first two days and two days off after the last two sessions.<\/p>\n\n\n\n 3. Exercise Types:<\/strong> This program involves performing a combination of isolation and compound exercises that will help you build strength<\/strong><\/a>, lean mass, balance, and flexibility over time.<\/p>\n\n\n\n 4. Target Gender:<\/strong> This resistance band training plan is for all genders, whether male or female.<\/p>\n\n\n\n 5. Duration per Session:<\/strong> The one session will take around 30-45 minutes of your time.<\/p>\n\n\n\n 6. Type of Bands Required:<\/strong> You need power bands for compound movements, such as deadlifts, push-ups, bent-over rows, and overhead presses, and loop bands for single-joint exercises, such as biceps curls, glute kickbacks, and triceps extensions. Bands with handles and hooks will be more suitable.<\/p>\n\n\n\n 7. Rest Between Sets: <\/strong>I recommend keeping the rest time as short as possible between sets.<\/p>\n\n\n\n4 Day Resistance Band Upper Lower Split Workout to Build Muscle<\/strong><\/h2>\n\n\n\n
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Day 1 – Upper Body – Chest and Shoulder<\/h3>\n\n\n\n