{"id":7613,"date":"2022-02-24T14:32:29","date_gmt":"2022-02-24T14:32:29","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=7613"},"modified":"2024-07-11T08:34:52","modified_gmt":"2024-07-11T08:34:52","slug":"12-week-resistance-band-training-program","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-resistance-band-training-program","title":{"rendered":"12 Week\u00a0Resistance Band\u00a0Training Program\u00a0with Free PDF"},"content":{"rendered":"\n<p>Resistance bands are inexpensive and compact exercise equipment for people with limited time and space. <\/p>\n\n\n\n<p>Training with resistance bands is the best way to develop foundational strength, build lean mass, and improve functional fitness.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how to plan a comprehensive, easy-to-follow, and effective 12 week resistance band training program that can help you take your fitness to the next level in the most efficient and organized way.<\/p>\n\n\n\n<p>Whether you&#8217;re starting or training for a while, this resistance band workout routine is worth trying.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Plan Description<\/strong><\/h2>\n\n\n\n<p>This program is split into three phases.<\/p>\n\n\n\n<p>The first phase involves doing full-body workouts four times weekly.<\/p>\n\n\n\n<p>The second phase is based on an upper-lower split. It involves training the upper body thrice and the lower body twice weekly.<\/p>\n\n\n\n<p>The last phase will have six sessions, two each for push, pull, and leg workouts.<\/p>\n\n\n\n<p>The combination of full-body, upper-lower, and push-pull-leg splits will help you build strength and lean mass and shape your physical appearance.<\/p>\n\n\n\n<p>To follow this program effectively, you need a set of resistance bands. The more bands you have, the better you can train your body. For example, you need heavy bands to perform the compound exercises and light to medium bands to perform the isolation exercises.<\/p>\n\n\n\n<p>This workout plan is for all fitness enthusiasts, from males to females and beginners to intermediates. All you need is a little space where you lie and stand comfortably at your home.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week&nbsp;Resistance Band&nbsp;Workout Routine<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Resistance-Band-Workout-Program.jpg\" alt=\"12 Week Resistance Band Training Program\" class=\"wp-image-7651\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Resistance-Band-Workout-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Resistance-Band-Workout-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Resistance-Band-Workout-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><strong>SCHEDULE:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1-4: Full Body Workout<\/li>\n\n\n\n<li>Week 5-8: Upper\/Lower Split<\/li>\n\n\n\n<li>Week 9-12: Push\/Pull\/Legs Split<\/li>\n<\/ul>\n\n\n\n<p><strong>INSTRUCTIONS:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up:<\/strong> I recommend doing <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dynamic stretches<\/strong><\/a>, resistance band mobility exercises, and\u00a0<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aerobic exercises<\/strong><\/a> to increase your body temperature and prepare your muscles before using heavy bands.<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> Keep the rest period as brief as possible between sets.<\/li>\n\n\n\n<li><strong>Progressive Overload:<\/strong> I suggest pushing yourself a little harder every week by increasing the load or intensity or decreasing the rest period between sets.<\/li>\n\n\n\n<li><strong>Adjustment:<\/strong> You can modify this workout routine based on your goals. For example, you can increase or decrease the resistance level, the interval time between sets, and the number of reps and sets.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1-4: Full-Body Resistance Band Workout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/Resistance-band-workout-plan.jpg\" alt=\"\" class=\"wp-image-25259\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/Resistance-band-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/Resistance-band-workout-plan-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/Resistance-band-workout-plan-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>In this phase, you&#8217;ll do full-body resistance band workouts to increase your strength, mobility, flexibility, and endurance.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: <strong>Compound Workout<\/strong><\/li>\n\n\n\n<li>Tuesday: <strong>Isolation Workout<\/strong><\/li>\n\n\n\n<li>Wednesday: Rest<\/li>\n\n\n\n<li>Thursday: <strong>Compound Workout<\/strong><\/li>\n\n\n\n<li>Friday: Rest<\/li>\n\n\n\n<li>Saturday: <strong>Mobility Exercises<\/strong><\/li>\n\n\n\n<li>Sunday: Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday &#8211; Compound Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Banded Squat<\/td><td>10-12<\/td><td>3-4<\/td><td>Quadriceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups\" rel=\"noreferrer noopener\">Banded Push-ups<\/a><\/td><td>10-12<\/td><td>3-4<\/td><td>Chest, Triceps<\/td><\/tr><tr><td>Overhead Press<\/td><td>10-12 <\/td><td>3-4<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>10-12<\/td><td>3-4<\/td><td>Back<\/td><\/tr><tr><td>Suitcase Deadlift<\/td><td>8-10<\/td><td>3-4<\/td><td>Legs, 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:\/\/www.youtube.com\/watch?v=RDRiU2NvzFA\" rel=\"noreferrer noopener\">Superman Row<\/a><\/td><td>8-10<\/td><td>3-4<\/td><td>Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday<\/strong> &#8211; <strong>Isolation Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Floor Press<\/td><td>10-12<\/td><td>3<\/td><td>Chest<\/td><\/tr><tr><td>1-arm Triceps Extension<\/td><td>10\/arm<\/td><td>2-3<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#2_Resistance_Band_Lying_Hamstring_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#2_Resistance_Band_Lying_Hamstring_Curl\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td>15-20<\/td><td>3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Biceps Curl<\/td><td>10\/arm<\/td><td>2-3<\/td><td>Biceps<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10\/side<\/td><td>3<\/td><td>Side Delt<\/td><\/tr><tr><td>Bent-over Reverse Fly<\/td><td>10-15<\/td><td>3<\/td><td>Rear Delt<\/td><\/tr><tr><td>Glute Bridge\/Kickback<\/td><td>10-12<\/td><td>3<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Thursday<\/strong> &#8211; <strong>Compound Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/wJ_9RsiLXwA\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge<\/a><\/td><td>8\/leg<\/td><td>3-4<\/td><td>Leg and Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#6_Banded_Side_Plank_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Pull<\/a><\/td><td>8\/side<\/td><td>3-4<\/td><td>Abs and Back<\/td><\/tr><tr><td>Seated Band Row<\/td><td>10-15<\/td><td>3-4<\/td><td>Back<\/td><\/tr><tr><td>Standing Chest Press<\/td><td>10-15<\/td><td>3-4<\/td><td>Chest<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>8-10<\/td><td>3-4<\/td><td>Hamstring<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#19_Woodchop_Downward\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#19_Woodchop_Downward\" rel=\"noreferrer noopener\">H2L Banded Chop<\/a><\/td><td>8\/side<\/td><td>3-4<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday &#8211; Mobility Exercises<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Sets<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#4_Single-Leg_Banded_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Deadlift<\/a><\/td><td>5\/leg<\/td><td>3-4<\/td><td>Legs and Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#7_Resistance_Band_Bird_Dog\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Bird Dog<\/a><\/td><td>5\/side<\/td><td>3-4<\/td><td>Abs, Legs, Back<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/7GSSVK8iXU0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/7GSSVK8iXU0\" rel=\"noreferrer noopener\">Band Pass Through<\/a><\/td><td>8-12<\/td><td>3-4<\/td><td>Shoulder, Back<\/td><\/tr><tr><td>Banded Pull Apart<\/td><td>10-12<\/td><td>2-3<\/td><td>Shoulder, Back<\/td><\/tr><tr><td>Donkey Kicks<\/td><td>6\/side<\/td><td>3-4<\/td><td>Glutes, Abs, Ham<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 5-8: Upper\/Lower Split Resistance Band Workout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/resistance-band-workout-routine.jpg\" alt=\"resistance band workout routine\" class=\"wp-image-25260\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/resistance-band-workout-routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/resistance-band-workout-routine-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/resistance-band-workout-routine-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>During this period, you&#8217;ll work on growing lean mass by focusing specifically on<a href=\"https:\/\/thefitnessphantom.com\/4-day-resistance-band-upper-lower-split-with-pdf\" data-type=\"post\" data-id=\"24058\" target=\"_blank\" rel=\"noreferrer noopener\"> upper and lower<\/a> body muscles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Chest, Triceps, and Front Shoulder<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Quadriceps, Hamstrings, Glutes, and Calves<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Back, Biceps, and Rear Shoulder<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Rest<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Quadriceps, Hamstrings, Glutes, and Calves <\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Back, Chest, Lateral Deltoid, and Core<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday &#8211; Chest, Triceps, and Front Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bench Press Press<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Upward Chest Fly<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>10 x 3<\/td><td>Triceps<\/td><\/tr><tr><td>Overhead Press<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Front Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>10 x 2<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday &#8211; Quadriceps, Hamstrings, Glutes, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Squat<\/td><td>12-15 x 3<\/td><td>Quadriceps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=PhNkkOieB-8\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Walk<\/a><\/td><td>8-10 x 3<\/td><td>Quadriceps<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>6-8 x 3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Glute Kickback<\/td><td>8-10 x 3<\/td><td>Glutes<\/td><\/tr><tr><td>Good Morning<\/td><td>10 x 2<\/td><td>Ham, Back<\/td><\/tr><tr><td>Calf Raises<\/td><td>10 x 3<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday &#8211; Back, Biceps, and Rear Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>6-8 x 3<\/td><td>Back<\/td><\/tr><tr><td>Bent-over Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Seated Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Biceps Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Concentration Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Upright Row<\/td><td>8-12 x 3<\/td><td>Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday &#8211; Quadriceps, Glutes, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Curtsy Lunge<\/td><td>12-15 x 3<\/td><td>Quadriceps<\/td><\/tr><tr><td>Leg Extension<\/td><td>8-10 x 3<\/td><td>Quadriceps<\/td><\/tr><tr><td>Leg Curl<\/td><td>8-10 x 3<\/td><td>Hamstrings<\/td><\/tr><tr><td>Glute Kickback<\/td><td>8-10 x 3<\/td><td>Glutes<\/td><\/tr><tr><td>Sumo Squat<\/td><td>8-10 x 3<\/td><td>Quadriceps<\/td><\/tr><tr><td>Calf Raises<\/td><td>10-12 x 3<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday &#8211; Back, Chest, Lateral Deltoid, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bench Press Press<\/td><td>8-12 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Narrow Grip Floor Press<\/td><td>8-12 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Banded Pendley Rows<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Banded Seated Rowing<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Lateral Raises<\/td><td>8-12 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Standing Side Bend<\/td><td>8-12 x 3<\/td><td>Oblique<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 9-12: Resistance Band Push\/Pull\/Leg Split<\/h3>\n\n\n\n<p>You&#8217;ll challenge your strength by increasing resistance and reducing the interval between sets during this phase.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Push Workout A<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Pull Workout A<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Leg Workout A<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Push Workout B<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Pull Workout B<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Leg Workout B<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday &#8211; Resistance Band Push Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bench Press Press<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Narrow Grip Banded Floor Press<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Overhead Press<\/td><td>10 x 3<\/td><td>Triceps<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>One-arm Tricep Extension<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>10 x 2<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday &#8211; Resistance Band Pull Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>6-8 x 3<\/td><td>Back<\/td><\/tr><tr><td>Bent-over Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Seated Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Biceps Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Concentration Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Upright Row<\/td><td>8-12 x 3<\/td><td>Shoulder, Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday &#8211; Resistance Band Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Squat<\/td><td>12-15 x 3<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=YGCQ20EFYcM\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Jacks<\/a><\/td><td>8-10 x 3<\/td><td>Quads<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>6-8 x 3<\/td><td>Hams<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/pCe1farGBMI\" target=\"_blank\" rel=\"noreferrer noopener\">Donkey Kick<\/a><\/td><td>8-10 x 3<\/td><td>Glutes<\/td><\/tr><tr><td>Good Morning<\/td><td>10 x 2<\/td><td>Hamstring<\/td><\/tr><tr><td>Banded Calf Raises<\/td><td>10 x 3<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Thursday &#8211; Resistance Band Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bench Press Press<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Chest Fly<\/td><td>10 x 3<\/td><td>Chest<\/td><\/tr><tr><td>Overhead Press<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Front Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Deficit Push-up<\/td><td>10 x 2<\/td><td>Chest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday &#8211; Resistance Band Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Row<\/td><td>6-8 x 3<\/td><td>Back<\/td><\/tr><tr><td>Seated Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Single-arm Row<\/td><td>8-12 x 3<\/td><td>Back<\/td><\/tr><tr><td>Reverse Fly<\/td><td>8-12 x 3<\/td><td>Upper Back<\/td><\/tr><tr><td>Biceps Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Hammer Curl<\/td><td>8-12 x 3<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday &#8211; Resistance Band Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>12-15 x 3<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/d-VW5unKGL4\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Press<\/a><\/td><td>8-10 x 3<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=oo0C5Gp0XnA\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Extension<\/a><\/td><td>10-12 x 3<\/td><td>Quads<\/td><\/tr><tr><td>Banded RDL<\/td><td>8-10 x 3<\/td><td>Glutes<\/td><\/tr><tr><td>Donkey Kick<\/td><td>10 x 2<\/td><td>Hamstring<\/td><\/tr><tr><td>Calf Raises<\/td><td>10 x 3<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 12 Week&nbsp;Resistance Band&nbsp;Training Program&nbsp;Free PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-41c3c505-10ab-4fc6-98fc-3e1161b0406d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/12-Week-Resistance-Band-Training-Program-Free-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12 Week Resistance Band Training Program Free PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/12-Week-Resistance-Band-Training-Program-Free-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-41c3c505-10ab-4fc6-98fc-3e1161b0406d\" download>Download<\/a><\/div>\n\n\n\n<p><br>An effective workout program helps you train in an organized way and produce the desired results. That&#8217;s why I&#8217;ve shared this ultimate resistance band week workout routine so you can train effectively at home.<\/p>\n\n\n\n<p>This workout plan will help you build lean mass, improve balance and flexibility, bolster your foundational strength, and enhance your functional fitness with only resistance bands.<\/p>\n\n\n\n<p>You can also add dumbbell exercises and <a href=\"https:\/\/thefitnessphantom.com\/list-of-bodyweight-exercises-with-pdf\" data-type=\"post\" data-id=\"23722\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight exercises<\/a> to make them more effective.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Resistance bands are inexpensive and compact exercise equipment for people with limited time and space. Training with resistance bands is the best way to develop foundational strength, build lean mass, and improve functional fitness. In this article, I&#8217;ll show you how to plan a comprehensive, easy-to-follow, and effective 12 week resistance band training program that &#8230; <a title=\"12 Week\u00a0Resistance Band\u00a0Training Program\u00a0with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-resistance-band-training-program\" aria-label=\"Read more about 12 Week\u00a0Resistance Band\u00a0Training Program\u00a0with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":7650,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,218],"tags":[383,381],"class_list":["post-7613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-resistance-band-workout","tag-resistance-band-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7613","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=7613"}],"version-history":[{"count":8,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7613\/revisions"}],"predecessor-version":[{"id":25261,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7613\/revisions\/25261"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/7650"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=7613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=7613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=7613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}