Resistance Band Full Body
Travel-friendly band-only program. Full-body strength anywhere.
Frequency: 3x / week · Duration: 8 weeks · Workout: ~35 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 14 exercises across the week (13 different ones), 54 sets in total in the 10-15 rep range, resting about 60s between them.
Built around Band Squat (9 sets across 2 days).
Goals: General Fitness, Home Training
Equipment: Minimal, Bodyweight
Weekly Schedule
Push Focus — Upper
- Band Chest Press: 4 × 15, rest 1 min
- Band Overhead Press: 4 × 12, rest 1 min
- Band Tricep Pushdown: 3 × 15, rest 1 min
- Band Lateral Raise: 3 × 15, rest 1 min
- Band Squat: 4 × 15, rest 1 min
Pull Focus — Upper
5 exercises (Pro).
Legs Focus — Lower
4 exercises (Pro).
Progression Guidance
Use heavier band or slower tempo when reps too easy.