{"id":9229,"date":"2022-06-19T22:19:46","date_gmt":"2022-06-19T22:19:46","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9229"},"modified":"2026-01-13T14:24:34","modified_gmt":"2026-01-13T14:24:34","slug":"5-day-resistance-band-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-resistance-band-workout-routine","title":{"rendered":"The Ultimate 5 Day Resistance Band Workout Routine"},"content":{"rendered":"\n<p>Resistance bands are convenient and a great piece of equipment for building muscle at home. They allow you do various exercises to train your entire body. However, you need a training program to work out efficiently and achieve your best physique.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared different resistance band routines, such as upper-lower split, one-body part split, and full body circuit training.<\/p>\n\n\n\n<p>These programs involve training five days a week, for about 30-45 minutes per day.<\/p>\n\n\n\n<p>These are simple, easy to follow, and suitable for all fitness enthusiasts.<\/p>\n\n\n\n<p>If you&#8217;re looking for a straightforward and effective 5 day resistance band training program, explore this guide and save one of the routines.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resistance Band Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Program Duration<\/strong><\/td><td>8 Weeks<\/td><\/tr><tr><td><strong>Types of Band Needed<\/strong><\/td><td>Bands with light to heavy tension levels<\/td><\/tr><tr><td><strong>Routine Type<\/strong><\/td><td>Upper\/Lower, Bro Split, &amp; Full Body<\/td><\/tr><tr><td><strong>Targeted Gender<\/strong><\/td><td>Male and Female<\/td><\/tr><tr><td><strong>Difficulty Level<\/strong><\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td><strong>Sessions Per Week<\/strong><\/td><td>Five<\/td><\/tr><tr><td><strong> Duration per Session<\/strong><\/td><td>30-45 Minutes<\/td><\/tr><tr><td><strong>Workout Goal<\/strong><\/td><td>Improve Functional Fitness &amp; Physical Appearance<\/td><\/tr><tr><td><strong>Alternate Plan<\/strong><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/30-minute-resistance-band-workout-for-30-days\" target=\"_blank\" rel=\"noreferrer noopener\">30-minute workout for 30 days<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Best 5 Day Resistance Band 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\/06\/5-day-resistance-band-workout-plan.jpg\" alt=\"5 day resistance band workout plan\" class=\"wp-image-9240\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/5-day-resistance-band-workout-plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>The three splits you&#8217;ll see in this blog:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upper-Lower Split<\/li>\n\n\n\n<li>One Body Part a Day Split<\/li>\n\n\n\n<li>Full Body Circuit Training<\/li>\n<\/ul>\n\n\n\n<p><strong>Whichever program you follow, do these warm-up exercises to get your muscles ready for the lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#2_Standing_Chest_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Chest Stretch<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#3_Arms_Out_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\">Arms Out Stretch<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#4_Superman_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Raise<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#5_Cat-Cow\" target=\"_blank\" rel=\"noreferrer noopener\">Cat-Cow<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#8_Worlds_Greatest_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\">World\u2019s Greatest Stretch<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#14_Leg_Swings\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Swings<\/a><\/li>\n\n\n\n<li>Standing Hamstrings Stretch<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">1. Upper-Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Upper Body<\/li>\n\n\n\n<li>Tuesday &#8211; Lower Body and Core<\/li>\n\n\n\n<li>Wednesday &#8211; Upper Body<\/li>\n\n\n\n<li>Thursday  &#8211; OFF<\/li>\n\n\n\n<li>Friday  &#8211;  Lower Body and Core<\/li>\n\n\n\n<li>Saturday &#8211; Upper Body<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Upper Body Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#1_Resistance_Band_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Push-up<\/a><\/td><td>Chest &amp; Triceps<\/td><td>10-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#2_Resistance_Band_Floor_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Floor Press<\/a><\/td><td>Chest &amp; Triceps<\/td><td>10-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Lateral_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lateral Raises<\/a><\/td><td>Shoulder<\/td><td>12-15 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Tricep Extension<\/a><\/td><td>Triceps<\/td><td>12-15 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Bent-over Row<\/a><\/td><td>Back<\/td><td>12-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#3_Seated_Rowing_with_band\">Banded Seated Rowing<\/a><\/td><td>Back<\/td><td>15-20 x 3<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Lower Body and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Squat<\/a><\/td><td>Quadriceps<\/td><td>15-20 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-quad-exercises#3_Resistance_Band_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Deadlift<\/a><\/td><td>Posterior Chain<\/td><td>10-12 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=YGCQ20EFYcM\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Squat Jacks<\/a><\/td><td>Quads &amp; Glutes<\/td><td>10-12 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#1_Resistance_Band_Good_Morning\" target=\"_blank\" rel=\"noreferrer noopener\">Band Good Morning<\/a><\/td><td>LowerBack &amp; Ham<\/td><td>8-10 x 3<\/td><td>2-minute<\/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>Obliques<\/td><td>15 per side x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#Resistance_Band_Dead_Bug\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Dead Bug<\/a><\/td><td>Abdominals<\/td><td>10 per side x 2<\/td><td>1-minute<\/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>Exercise<\/th><th>Target Muscles<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Overhead Press<\/a><\/td><td>Shoulder<\/td><td>12-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Triangle_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Triangle Pushup<\/a><\/td><td>Chest, Triceps<\/td><td>10-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#6_Banded_Lat_Pulldown_Wide_Grip\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lat Pulldown<\/a><\/td><td>Latissimus Dorsi<\/td><td>12-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Upright_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Upright Row<\/a><\/td><td>Shoulder<\/td><td>10-12 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Hammer Curl<\/a><\/td><td>Biceps<\/td><td>10-15 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#9_Seated_Resistance_Band_Face_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Band Face Pull<\/a><\/td><td>Rear Delt, Trap<\/td><td>10-15 x 3<\/td><td>1-minute<\/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>Exercise<\/th><th>Target Muscles<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><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><\/td><td>Legs &amp; Glute<\/td><td>10 per leg x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Leg_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Leg Extension<\/a><\/td><td>Quadriceps<\/td><td>15-20 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Leg Curl<\/a><\/td><td>Hamstrings<\/td><td>15-20 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Donkey_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Band Donkey Kick<\/a><\/td><td>Glutes<\/td><td>10 per side x 2<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#4_Resistance_Band_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Romanian Deadlift<\/a><\/td><td>Hamstrings<\/td><td>10-15 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-compound-exercises#6_Banded_Side_Plank_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Side Plank Pull<\/a><\/td><td>Core &amp; Back<\/td><td>10 per side x 2<\/td><td>1-minute<\/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>Exercise<\/th><th>Target Muscles<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close-Grip Pushup<\/td><td>Chest &amp; Triceps<\/td><td>10-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#9_Resistance_Band_Svend_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Svend Press<\/a><\/td><td>Chest &amp; Triceps<\/td><td>10-12 x 3<\/td><td>1-minute<\/td><\/tr><tr><td>Banded Front Raises<\/td><td>Front Delt<\/td><td>10-15 x 3<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#5_Superman_Pulldown_with_Band\">Banded Superman Pulldown<\/a><\/td><td>Lats &amp; Lower Back<\/td><td>10-12 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Bent_Over_Reverse_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Bent-Over Reverse Fly<\/a><\/td><td>Rear Delt, Upper Back<\/td><td>10-15 x 3<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-bicep-curls-with-resistance-band#1_Single-arm_Standing_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>Banded Concentration Curl<\/td><td>Biceps<\/td><td>10 per arm x 3<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. One Body Part a Day or Bro Split<\/h3>\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\/2022\/06\/Resistance-Band-Training-Plan.jpg\" alt=\"Resistance Band Training Plan\" class=\"wp-image-29611\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Training-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Training-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Resistance-Band-Training-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>Follow this program if you want to focus on one muscle group per session. This program is easy to follow and helps build strength and mass with a consistent progressive overload strategy.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Bent-over Row<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Single-arm High to Low Row<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Seated Banded Row<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Straight Arm Lat Pullover<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10-12<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Standing Chest Press<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Banded Push-ups<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">High to Low Chest Fly<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Low to High Chest Fly<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/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 class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Resistance Band Squat<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Stationary Lunges<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10\/leg<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Romanian Deadlift<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10-12<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#2_Lying_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15 per leg<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/youtu.be\/GdSolgmyW68\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Bridge<\/a><\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/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 class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Bicycle Crunch<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">6 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Banded Dead Bug<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">6 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Kneeling Crunch<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Reverse Crunch<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><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 class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Woodchop (Low to High)<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/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 class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Overhead Press<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Single-arm Lateral Raises<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Bent-over Rear Delt Raises<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10-12<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Upright Rows<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Shoulder Shrug<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">1-minute<\/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 class=\"has-text-align-left\" data-align=\"left\">Exercises<\/th><th class=\"has-text-align-left\" data-align=\"left\">Sets<\/th><th class=\"has-text-align-left\" data-align=\"left\">Reps<\/th><th class=\"has-text-align-left\" data-align=\"left\">Rest<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">Overhead Triceps Extension<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Single-arm Triceps Pushdown<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per side<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Triceps Forward Extensions<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">15-20<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">1-arm Biceps Curls<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per arm<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Concentration Curls<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">10 per arm<\/td><td class=\"has-text-align-left\" data-align=\"left\">30-second<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Hammer Curls<\/td><td class=\"has-text-align-left\" data-align=\"left\">3<\/td><td class=\"has-text-align-left\" data-align=\"left\">12-15<\/td><td class=\"has-text-align-left\" data-align=\"left\">45-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>I also recommend exploring this <a href=\"https:\/\/thefitnessphantom.com\/20-minute-resistance-band-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/20-minute-resistance-band-workout\" target=\"_blank\" rel=\"noreferrer noopener\">20-minute weekly program<\/a> if you&#8217;re looking for a concise yet effective band workout. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Full Body Circuit Training<\/h3>\n\n\n\n<p>The<a href=\"https:\/\/thefitnessphantom.com\/resistance-band-circuit-training-plan\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-circuit-training-plan\" rel=\"noreferrer noopener\"> circuit training<\/a> involves performing a set of exercises in a row without taking a rest between them. It is a great way to build muscle while improving endurance and athleticism.<\/p>\n\n\n\n<p><strong>Perform three to five rounds with 2-3 minutes of rest in between.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Squats<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>Overhead Press<\/td><td>15-20<\/td><td>Shoulders<\/td><\/tr><tr><td>Bent-over Rows<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td>Push-ups<\/td><td>10-15<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>Biceps Curls<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#4_Standing_Oblique_Crunch\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Oblique Crunch<\/a><\/td><td>10 per side<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Deadifts<\/td><td>15-20<\/td><td>Back &amp; Lower Body<\/td><\/tr><tr><td>Upward Chest Fly<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Front Raises<\/td><td>15-20<\/td><td>Shoulders<\/td><\/tr><tr><td>Seated Row<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td>Overhead Triceps Extensions<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#18_Side_Plank_Band_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Band Pull<\/a><\/td><td>10 per side<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>10 per leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Lateral Raises<\/td><td>15 per side<\/td><td>Shoulders<\/td><\/tr><tr><td>Standing Chest Press<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Single-arm Row<\/td><td>15 per side<\/td><td>Back<\/td><\/tr><tr><td>Hammer Curl<\/td><td>15-20<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#19_Woodchop_Downward\" target=\"_blank\" rel=\"noreferrer noopener\">Woodchop (Downward)<\/a><\/td><td>10 per side<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Squats<\/td><td>15-20<\/td><td>Legs &amp; Glutes<\/td><\/tr><tr><td>Rear Delt Fly\/Pull-Aparts<\/td><td>10 per side\/20<\/td><td>Posterior Delt<\/td><\/tr><tr><td>Banded Reverse Crunch<\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><tr><td>Upright Row<\/td><td>15-20<\/td><td>Shoulder &amp; Traps<\/td><\/tr><tr><td>Tricep Kickbacks<\/td><td>15 per side<\/td><td>Triceps<\/td><\/tr><tr><td>Kneeling Crunch<\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Deadifts<\/td><td>15-20<\/td><td>Back &amp; Lower Body<\/td><\/tr><tr><td>Upward Chest Fly<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Front Raises<\/td><td>15-20<\/td><td>Shoulders<\/td><\/tr><tr><td>Seated Row<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td>Reverse Wrist Curls<\/td><td>15-20<\/td><td>Forearms<\/td><\/tr><tr><td>Side Plank Row<\/td><td>10 per side<\/td><td>Abs &amp; Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 5 Day Resistance Band Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2e6e3d78-3f0e-4220-9b12-10ea5f767748\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/resistance-band-workout-split.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance-Band-Workout-Split<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/resistance-band-workout-split.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2e6e3d78-3f0e-4220-9b12-10ea5f767748\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><br><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1655542554424\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can I Build Muscle with Bands Only?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, resistance band exercises are efficient for building strength and muscles as well as improving your balance and flexibility. A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6383082\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> has shown that training with elastic bands stimulates similar strength gains to conventional weight training in different people, from young to old. <\/p>\n<p>However, I feel the resistance bands build muscles only to some extent. And if your goal is to put on a lot of muscle and get big, then you may lift heavier weights in the gym and feed your muscles proper nutrition.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1655542630498\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can I Include Bodyweight Exercises in These Programs?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>You can <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-and-resistance-band-workout-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-and-resistance-band-workout-with-pdf\" rel=\"noreferrer noopener\">incorporate bodyweight exercises into your resistance band workout<\/a> routine to maximize your results. Adding bodyweight exercises, you&#8217;ll have more options to train the muscle effectively.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1655573476379\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What Kind Of Resistance Bands Should I Use?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Resistance bands have various types, such as power, loop, and tube bands. And they come with different tension levels, from 5 lbs to 150 lbs. Having bands with different tension levels allows you to perform various exercises effectively.<\/p>\n<p>For example, with the light band, you can do biceps curls, front raises, glute kickback, etc. And with medium and heavy bands, you can do floor press, deadlift, overhead press, and squat. So, you can buy a set of mini and power resistance bands to train efficiently.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1655570131010\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">How to Build Muscle Quickly with Bands?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Muscle building takes time to cultivate, typically three to four months, depending on how your body responds and how you follow the process.<\/p>\n<p>Irrespective of what equipment you use to exercise, here are a few things you need to focus on to maximize strength and muscle growth.<\/p>\n<p>1.\u00a0<strong>Progressive Overload<\/strong>: Increasing load over time is known as progressive overload. And it is crucial for muscle growth. So, constantly increasing the resistance band tension level will help you improve your muscular development.<\/p>\n<p>2.\u00a0<strong>Nutrition<\/strong>: Whether you want to lose weight, gain muscles, or just look and feel good, your diet should be your top priority. You can research what and how much you should eat for better results.<\/p>\n<p>3.\u00a0<strong>Recovery<\/strong>: Rest days are as important as training days. For example, rest days allow muscles to recover from damage, reduce the risk of injuries, and enhance performance.<\/p>\n<p><strong>4. Repetition:<\/strong>\u00a0Repeat all the above things consistently to get the desired results faster.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1768313582356\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">I&#8217;m a Woman, Is This Suitable for Me?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, this program can work for all, including women. I&#8217;ve also designed a band workout routine specifically for females. You can explore <a href=\"https:\/\/thefitnessphantom.com\/14-day-resistance-band-workout-for-women-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/14-day-resistance-band-workout-for-women-pdf\" rel=\"noreferrer noopener\">here <\/a>if you want that one.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Resistance bands are convenient and a great piece of equipment for building muscle at home. They allow you do various exercises to train your entire body. However, you need a training program to work out efficiently and achieve your best physique. In this article, I&#8217;ve shared different resistance band routines, such as upper-lower split, one-body &#8230; <a title=\"The Ultimate 5 Day Resistance Band Workout Routine\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-resistance-band-workout-routine\" aria-label=\"Read more about The Ultimate 5 Day Resistance Band Workout Routine\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9239,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,218],"tags":[545,383,381],"class_list":["post-9229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-resistance-band-workout","tag-at-home-workout","tag-resistance-band-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9229","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=9229"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9229\/revisions"}],"predecessor-version":[{"id":29614,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9229\/revisions\/29614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9239"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}