The Beginner Resistance Band Workout You Can Do At Home

Are you doing a lot of home workouts right now but it all feels a bit random? We’re here to stop that.

No more random bodyweight workouts.

No more random resistance band workouts.

If you want to make the most of this time at home, you need a training plan.

One that’s designed to improve your strength and build muscle week-after-week.

We’ve got you covered.

This resistance band workout is a take on the classic Push, Pull, Legs (PPL) template, which is a 3-day muscle and strength-building split. Our approach was to keep it simple for beginners. Rest assured that this split addresses all of the major muscle groups.

Instead of using barbells or dumbbells, we’re going to maximize the use of resistance bands. Don’t have one at home? We will our recommendation below on what you can order today.

How? By using tactics and exercises that drive more muscular tension and push you closer to fatigue.

Are you new to training with resistance bands?

The first question you should ask is what is your fitness level? This article is targeted for beginners.

So let’s start with setting the right resistance.

The key is that for each exercise you need the band to start above its resting threshold.

In simpler terms, you should feel the resistance in the band before you begin any of the exercises outlined below. What is most important during a resistance band workout is not to rush through the movements. Be sure to take your time, feel the burn, and squeeze your muscles during the workout. You want it to have constant tension.

What if you don’t have a resistance band at home?

Here’s the band we recommend right now: The EliteFTS Pro Monster Mini Resistance Band.

How often should you train?

You may train more than 3 times per week, but always follow a Push, Pull, Legs cadence.

Here are some sample splits that you may consider:

Once Per Week

• Monday: Leg workout
• Tuesday: Off
• Wednesday: Push workout (upper body workout)
• Thursday: Off
• Friday: Pull workout (upper body workout)
• Saturday/Sunday: Off

Every Day, No Off Days

• Monday: Leg workout
• Tuesday: Push workout (upper body workout)
• Wednesday: Pull workout (upper body workout)
• Thursday: Leg workout
• Friday: Push workout (upper body workout)
• Saturday: Pull workout (upper body workout)
• Sunday: Leg workout

Every day, no off days: Lower, Push, Pull, repeat

3 On And 1 Off

• Monday: Leg workout
• Tuesday: Push workout (upper body workout)
• Wednesday: Pull workout (upper body workout)
• Thursday: Off
• Friday: Leg workout
• Saturday: Push workout (upper body workout)
• Sunday: Pull workout (upper body workout)
• Monday: You would start again with Lower body

And, although we’ve assigned 3 sets for most lifts below. The number of sets is really up to you.

If you only have 20 minutes, just run through all of the exercises once.

Have an hour and really want to get after it? Do 4 sets.

How Do You Get The Right Tension In The Band

Getting the right tension in your bands comes down to your foot placement within the bands.

Get it right, and the band will resist your full range of motion. Get it wrong, and the band will be either too tight (and therefore restrict your range of motion) or not tight enough to challenge you.

Here’s a quick video on where to put your feet in the bands.

Exercise Band Video Demonstrations

Let’s go through each movement below to make sure you are doing it with proper form.

Kneeling Adductor Stretch

Glute Bridge

Band Resisted Rear Foot Elevated Split Squat

Band Resisted RDL

Bear Crawl 

Band Resisted Glute Bridge

Bodyweight Squat 

Shoulder Taps

Single Leg Plank

Pushups

Band Resisted Floor Press

Pike Press

Band Resisted Lateral Raise

Band Resisted Tricep Pressdown

Bird Dog

Band Resisted Face Pull

Single Arm Resistance Band Row

Hollow Band Resistance Band Lat Pulldown

Band Resisted Bent Over Row

Resistance Band Pull Apart

Resistance Band Hammer Curl

4-Week Resistance Band Workout For Beginners

Below we share our 4-week resistance band workout, exercise videos for each, and a video showing the entire workout.

Legs Resistance Band Exercises

EXERCISE	SETS/REPS
A1. Kneeling Adductor Stretch	2x :30 hold
A2. Glute Bridge	2×10
B1. Band Resisted Rear Foot Elevated Split Squat	3×10-12ea
C1. Band Resisted RDL	3×10-12
C2. Bear Crawl	3×10 yards
D1. Band Resisted Glute Bridge	3×10-15
E1. Bodyweight Squat	2×20 + :10 hold last rep

Push Resistance Band Exercises

EXERCISE	SETS/REPS
A1. Shoulder Taps	2x8ea
A2. Single Leg Plank (:15 ea leg)	2x:30
B1. Pushups	3×10-12
B2. Band Resisted Floor Press	3×10 (squeeze at top for :2)
C1. Pike Press (or Inchworm)	3×5-12
D1. Band Resisted Lateral Raise	3×12-15
D2. Band Resisted Tricep Pressdown	3×12-15

Pull Resistance Band Exercises

EXERCISE	SETS/REPS
A1. Bird Dog	2x10ea
A2. Band Resisted Face Pull	2×10
B1. Single Arm Resistance Band Row	3×10-12ea
C1. Hollow Band Resistance Band Lat Pulldown	3×10-12
D1. Band Resisted Bent Over Row	3×10-12
E1. Resistance Band Pull Apart	3×15-20
E2. Resistance Band Hammer Curl	3×15-20

Now It’s Your Turn

That’s all we have for

Now we want to hear from you:

What exercise are you most excited to do?

What exercise split are you going to choose?

Or do you have a question on any of the videos we shared?

Let us know by leaving a comment below.

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