{"id":27979,"date":"2025-01-28T18:54:02","date_gmt":"2025-01-28T18:54:02","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27979"},"modified":"2025-01-28T18:54:04","modified_gmt":"2025-01-28T18:54:04","slug":"20-minute-resistance-band-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/20-minute-resistance-band-workout","title":{"rendered":"The Best 20-Minute Resistance Band Workout (6x Weekly)"},"content":{"rendered":"\n<p>If you have a set of resistance bands and want to utilize them to build a strong body at home, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve designed the following 20-minute resistance band workout plans for those who want to build muscle at home.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plan A:<\/strong> Full Body Workout<\/li>\n\n\n\n<li><strong>Plan B:<\/strong> Upper Lower Split<\/li>\n\n\n\n<li><strong>Plan C:<\/strong> Bro Split (one muscle group a day)<\/li>\n<\/ul>\n\n\n\n<p>These programs involve training six times weekly and will allow you to train in an organized way.<\/p>\n\n\n\n<p>Whether you want to build muscle or lose weight, these resistance band exercise plans will improve your fitness and shape your body, irrespective of your gender.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Equipment Focus<\/strong><\/td><td>Resistance Bands (Different Tension Levels)<\/td><\/tr><tr><td><strong>Split Type<\/strong><\/td><td>Full Body (A), Upper-Lower (B), &amp; Bro Split (C)<\/td><\/tr><tr><td><strong>Sessions\/Week<\/strong><\/td><td>Six (Monday to Saturday)<\/td><\/tr><tr><td><strong>Duration\/Session<\/strong><\/td><td>20 minutes<\/td><\/tr><tr><td><strong>Workout Plan Goal<\/strong><\/td><td>Build Muscle at Home<\/td><\/tr><tr><td><strong>Experienced Require<\/strong><\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td><strong>Target Gender<\/strong><\/td><td>Male &amp; Female<\/td><\/tr><tr><td><strong>Program Duration<\/strong><\/td><td>6  Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Full Body 20-Minute Resistance Band Workout<\/strong><\/h2>\n\n\n\n<p>This routine includes doing compound, isolation, and mobility exercises twice a week.<\/p>\n\n\n\n<p>The compound exercises help you build strength and muscle. The isolation exercises improve muscle balance and symmetry. Mobility training makes your body more functional.<\/p>\n\n\n\n<p><strong>Here&#8217;s how you gonna train in Plan A:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Hypertrophy<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Mobility Workout<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Strength Training<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Hypertrophy<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Mobility Workout<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>Take 60 seconds of rest between sets during strength training and 30-45 seconds of break during the hypertrophy and mobility exercises.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout.jpg\" alt=\"Full Body 20-Minute Resistance Band Workout\" class=\"wp-image-27994\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout.jpg 1000w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout-200x300.jpg 200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout-768x1152.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><br><strong>Day 1 &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>2<\/td><td>8-10<\/td><td>Legs<\/td><\/tr><tr><td>Overhead Press<\/td><td>2<\/td><td>8-10<\/td><td>Shoulder<\/td><\/tr><tr><td>Deadlift<\/td><td>2<\/td><td>8-10<\/td><td>Lower Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups\" target=\"_blank\" data-type=\"post\" data-id=\"8113\" rel=\"noreferrer noopener\">Push-ups<\/a><\/td><td>2<\/td><td>8-10<\/td><td>Chest, Tris<\/td><\/tr><tr><td>Bent-over Row<\/td><td>2<\/td><td>8-10<\/td><td>Back &amp; Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Hypertrophy<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Floor Press<\/td><td>2<\/td><td>12-15<\/td><td>Chest &amp; Tris<\/td><\/tr><tr><td>Superman Row<\/td><td>2<\/td><td>10-12<\/td><td>Back &amp; Shoulder<\/td><\/tr><tr><td>Lateral Raises<\/td><td>2<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Reverse Fly<\/td><td>2<\/td><td>12-15<\/td><td>Upper Back<\/td><\/tr><tr><td>Hip Thrust<\/td><td>2<\/td><td>12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Leg Curls<\/td><td>2<\/td><td>12-15<\/td><td>Hamstrings<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Mobility Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Shoulder Pass Throughs<\/td><td>2<\/td><td>10-12<\/td><td>Upper Body<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>2<\/td><td>6\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Pull-apart<\/td><td>2<\/td><td>10-12<\/td><td>Upper Back<\/td><\/tr><tr><td>Good Morning<\/td><td>2<\/td><td>8-10<\/td><td>Lower Body<\/td><\/tr><tr><td>Fire Hydrant<\/td><td>2<\/td><td>8\/side<\/td><td>Glutes &amp; Ab<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>2<\/td><td>6\/side<\/td><td>Full Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>2<\/td><td>8-10<\/td><td>Legs<\/td><\/tr><tr><td>Overhead Press<\/td><td>2<\/td><td>8-10<\/td><td>Shoulder<\/td><\/tr><tr><td>Deadlift<\/td><td>2<\/td><td>8-10<\/td><td>Lower Body<\/td><\/tr><tr><td>Push-ups<\/td><td>2<\/td><td>8-10<\/td><td>Chest, Tris<\/td><\/tr><tr><td>Bent-over Row<\/td><td>2<\/td><td>8-10<\/td><td>Back &amp; Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Hypertrophy<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Front Raises<\/td><td>2<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Overhead Extension<\/td><td>2<\/td><td>10\/arm<\/td><td>Triceps<\/td><\/tr><tr><td>Biceps Curls<\/td><td>2<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>Upright Row<\/td><td>2<\/td><td>12-15<\/td><td>Trapezius<\/td><\/tr><tr><td>Upward Chest Fly<\/td><td>2<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Leg Extension<\/td><td>2<\/td><td>12-15<\/td><td>Quads<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Mobility Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Shoulder Pass Throughs<\/td><td>2<\/td><td>10-12<\/td><td>Upper Body<\/td><\/tr><tr><td>Curtsy Lunge<\/td><td>2<\/td><td>6\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Bicycle Crunches<\/td><td>2<\/td><td>6\/side<\/td><td>Abdominals<\/td><\/tr><tr><td>Banded Good Morning<\/td><td>2<\/td><td>8-10<\/td><td>Lower Body<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>10-12<\/td><td>Glutes<\/td><\/tr><tr><td>Monster Walk<\/td><td>2<\/td><td>6\/leg<\/td><td>Lower Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a break and restart from day 1. You can also follow plan B next week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resistance Band 20-Minute Upper Lower Split Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/Resistance-Band-Split-Workout.jpg\" alt=\"Resistance Band 20-Minute Split Workout\" class=\"wp-image-27998\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/Resistance-Band-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/Resistance-Band-Split-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/Resistance-Band-Split-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This split is for those who want to focus on their upper body and lower body separately. It involves three sessions for the upper body, two for the lower body, and one dedicated session for abdominal muscles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Core Workout<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>With this resistance band 20-minute split workout, you can bolster your every body part effectively and build a fit body.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Floor Press<\/td><td>2<\/td><td>12-15<\/td><td>Chest, Tris<\/td><\/tr><tr><td>Overhead Press<\/td><td>2<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Banded Push-ups<\/td><td>2<\/td><td>12-15<\/td><td>Chest, Tris<\/td><\/tr><tr><td>Lateral Raises<\/td><td>2<\/td><td>10\/side<\/td><td>Shoulder<\/td><\/tr><tr><td>Overhead Extension<\/td><td>2<\/td><td>10\/arm<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Banded Squat<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/oFcIGfPz-dA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/oFcIGfPz-dA\" rel=\"noreferrer noopener\">Stationary Lunge<\/a><\/td><td>2<\/td><td>10\/leg<\/td><td>Quads<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>10-12<\/td><td>Hamstrings<\/td><\/tr><tr><td>Leg Curls<\/td><td>3<\/td><td>12-15<\/td><td>Hamstrings<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#5_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#5_Lat_Pulldown\" rel=\"noreferrer noopener\">Lat Pulldown<\/a><\/td><td>2<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#4_Seated_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#4_Seated_Row\" rel=\"noreferrer noopener\">Seated Row<\/a><\/td><td>2<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/top-6-resistance-band-rear-delt-exercises#1_Resistance_Band_Rear_Delt_Fly\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/top-6-resistance-band-rear-delt-exercises#1_Resistance_Band_Rear_Delt_Fly\" rel=\"noreferrer noopener\">Rear Delt Fly<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#5_Banded_Superman_Pull\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#5_Banded_Superman_Pull\" rel=\"noreferrer noopener\">Superman Row<\/a><\/td><td>2<\/td><td>10-12<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#1_Standing_Single-arm_Bicep_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#1_Standing_Single-arm_Bicep_Curl\" rel=\"noreferrer noopener\">Biceps Curls<\/a><\/td><td>2<\/td><td>10\/arm<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#6_Banded_Curtsy_Lunge_to_Squat\">Curtsy Lunge to Squat<\/a><\/td><td>2<\/td><td>6\/side<\/td><td>Lower Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#5_Banded_Leg_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Leg Extension<\/a><\/td><td>2<\/td><td>10\/leg<\/td><td>Quads<\/td><\/tr><tr><td>Good Morning<\/td><td>3<\/td><td>10-12<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Glute Kickbacks<\/td><td>2<\/td><td>10\/side<\/td><td>Posterior Chain<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#1_Standing_Front_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Front Press<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#6_Standing_Front_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Front Delt Raise<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf#12_Triceps_Pushdown\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Pushdown<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#2_Resistance_Band_One-arm_Row\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Row<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#3_Resistance_Band_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Curl<\/a><\/td><td>2<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#2_Bicycle_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Bicycle Crunch<\/a><\/td><td>2<\/td><td>6\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#9_Resistance_Band_Dead_Bug\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Dead Bug<\/a><\/td><td>2<\/td><td>6\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#14_Resistance_Band_Kneeling_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Crunch<\/a><\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#16_Banded_Reverse_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Crunch<\/a><\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#20_Woodchop_Low_to_High\" target=\"_blank\" rel=\"noreferrer noopener\">Woodchop (Low to High)<\/a><\/td><td>2<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a day off, restart from day 1, or start plan C next week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>20 Minutes Bro Split Banded Workout<\/strong><\/h2>\n\n\n\n<p>This 20-minute resistance band workout plan involves training one muscle group per day. It is a simple and effective split to build strength and muscle.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Chest<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Back<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Abs<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Shoulder<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Arms<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Standing Front Press\/<a href=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#9_Resistance_Band_Svend_Press\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#9_Resistance_Band_Svend_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Svend Press<\/a><\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td>Banded Push-ups<\/td><td>3<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#5_Resistance_Band_Alternate_Floor_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#5_Resistance_Band_Alternate_Floor_Press\" rel=\"noreferrer noopener\">Single-arm Floor Press<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><tr><td>Standing Chest Fly<\/td><td>2<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>2<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#7_Narrow_Grip_Lat_Pulldown\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Pulldown<\/a><\/td><td>2<\/td><td>12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#3_Resistance_Band_Seated_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Rowing<\/a><\/td><td>2<\/td><td>12-15<\/td><td>1-minu<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#8_Standing_Lat_Pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Pullover<\/a><\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#9_Banded_Lying_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#1_Resistance_Band_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Squat<\/a><\/td><td>3<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Stationary Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>30-sec<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#2_Lying_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td>2<\/td><td>15-20<\/td><td>45-sec<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/GdSolgmyW68\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/GdSolgmyW68\" rel=\"noreferrer noopener\">Glute Bridge<\/a><\/td><td>2<\/td><td>12-15<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bicycle Crunch<\/td><td>2<\/td><td>6\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Banded Dead Bug<\/td><td>2<\/td><td>6\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Kneeling Crunch<\/td><td>2<\/td><td>15-20<\/td><td>45-sec<\/td><\/tr><tr><td>Reverse Crunch<\/td><td>2<\/td><td>15-20<\/td><td>45-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#Standing_Oblique_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Oblique Crunch<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Woodchop (Low to High)<\/td><td>2<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>3<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>45-sec<\/td><\/tr><tr><td>Front Raises<\/td><td>1<\/td><td>15-20<\/td><td>No rest<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>2<\/td><td>12-15<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Extension<\/td><td>3<\/td><td>15-20<\/td><td>30-sec<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>10\/arm<\/td><td>30-sec<\/td><\/tr><tr><td>1-arm Biceps Curls<\/td><td>2<\/td><td>10\/arm<\/td><td>30-sec<\/td><\/tr><tr><td>Concentration Curls<\/td><td>2<\/td><td>10\/arm<\/td><td>30-sec<\/td><\/tr><tr><td>Hammer Curls<\/td><td>2<\/td><td>12-15<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a break and repeat from day 1 or program A.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can 20-minute Band Workouts Build Muscle?<\/strong><\/h2>\n\n\n\n<p>Working out 20 minutes a day (six days a week) with resistance bands can help beginners increase their strength and mass but if you&#8217;ve been exercising for a while, you won&#8217;t see much gain.<\/p>\n\n\n\n<p>Still, it is great for those who train at home and want to maintain their strength and muscle mass while improving their body functionality.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Types of Bands Needed for Optimal Training<\/strong><\/h2>\n\n\n\n<p>You need a set of floss and power resistance bands to perform various exercises.<\/p>\n\n\n\n<p><strong>For examples:<\/strong><\/p>\n\n\n\n<p>Use loop bands with light tension for <a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/Resistance-Band-Warm-up-Exercises.jpg\" data-type=\"attachment\" data-id=\"25310\">mobility exercises<\/a>, such as the single-leg deadlift, Good Morning, clamshell, Superman, and fire hydrant. These movements help improve flexibility and range of motion.<\/p>\n\n\n\n<p>Use moderate tension level bands to perform <a href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15880\" rel=\"noreferrer noopener\">isolation exercises<\/a>, such as biceps curls, triceps extension, front raises, lateral raises, rear delt fly, glute bridge, and leg curls. The isolation exercises target every muscle effectively and build a strong and defined body.<\/p>\n\n\n\n<p>And you need power bands with high tension levels to perform <a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7831\" rel=\"noreferrer noopener\">compound movements<\/a>, such as deadlifts, overhead presses, squats, and push-ups. These are great for building strength.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-33e7dc22-d767-431f-8642-527756c3e755\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout-Plan.pdf\">20-Minute Resistance Band Workout Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/20-Minute-Resistance-Band-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-33e7dc22-d767-431f-8642-527756c3e755\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this PDF and use it offline.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have a set of resistance bands and want to utilize them to build a strong body at home, you&#8217;ve come to the right place. In this article, I&#8217;ve designed the following 20-minute resistance band workout plans for those who want to build muscle at home. These programs involve training six times weekly and &#8230; <a title=\"The Best 20-Minute Resistance Band Workout (6x Weekly)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/20-minute-resistance-band-workout\" aria-label=\"Read more about The Best 20-Minute Resistance Band Workout (6x Weekly)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27996,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,218],"tags":[538,106,540],"class_list":["post-27979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-resistance-band-workout","tag-exercise-plan","tag-home-workout","tag-resistance-band-training"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27979","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=27979"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27979\/revisions"}],"predecessor-version":[{"id":28000,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27979\/revisions\/28000"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27996"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}