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Resistance Band Full Body
Overview
Resistance bands are one of the most versatile and affordable pieces of training equipment available. A set of bands (light, medium, heavy) covering 5–50 kg resistance can replicate the function of a full gym for beginners and provide a legitimate training stimulus for intermediates. This programme uses three full-body sessions per week, targeting all major muscle groups through band-based pushing, pulling, squatting, and hinging movements.
A door anchor attachment is needed for rows, pull-downs, and face pulls. Most band sets include one.
Schedule
| Day | Session |
|---|---|
| Monday | Session A |
| Wednesday | Session B |
| Friday | Session C |
| Tuesday / Thursday / Saturday / Sunday | Rest |
Warm-Up Protocol
5 minutes of light movement, then band pull-aparts (2×15) to activate the upper back before any session. Hip circles and bodyweight squats (10 reps) before lower body work.
Week 1–4: Foundation Phase
Day 1: Session A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Squat | 3 | 15–20 | 60s |
| Band Push (chest press against door) | 3 | 12–15 | 60s |
| Band Row (door anchor) | 3 | 12–15 | 60s |
| Band Romanian Deadlift | 3 | 15 | 60s |
| Band Shoulder Press | 3 | 12–15 | 60s |
| Band Glute Bridge | 3 | 20 | 45s |
| Plank | 3 | 30s | 45s |
Day 2: Session B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Front Squat | 3 | 15 | 60s |
| Band Incline Press | 3 | 12–15 | 60s |
| Band Pull-Down (door anchor, high) | 3 | 12–15 | 60s |
| Band Reverse Lunge | 3 | 10 per leg | 60s |
| Band Lateral Raises | 3 | 15–20 | 45s |
| Band Bicep Curl | 3 | 15 | 45s |
| Band Tricep Pushdown | 3 | 15 | 45s |
Day 3: Session C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Sumo Squat | 3 | 15–20 | 60s |
| Band Face Pull | 3 | 20 | 45s |
| Band Good Morning | 3 | 15 | 60s |
| Band Chest Fly | 3 | 15 | 45s |
| Band Hip Thrust | 3 | 20 | 45s |
| Band Kickback | 3 | 15 per leg | 45s |
| Dead Bug | 3 | 10 per side | 45s |
Week 5–8: Progression Phase
Use heavier bands or stack two bands together on compound movements. Add one set to each compound exercise. Introduce 2-second pause at peak contraction on all exercises to maximise time under tension.
Day 1: Session A (Weeks 5–8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Squat (heavy band) | 4 | 12–15 | 60s |
| Band Chest Press | 4 | 12–15 | 60s |
| Band Row (heavy) | 4 | 12–15 | 60s |
| Band RDL (heavy) | 4 | 12 | 60s |
| Band Arnold Press | 3 | 12–15 | 60s |
| Band Clamshell | 3 | 20 per side | 30s |
Progression
Band progression: move to a heavier band, double up bands, or shorten the band length (stand further from the anchor). Track which colour band you're using for each exercise and the rep count per set weekly.
Resistance Band Set
Five bands covering every resistance level. Travel-friendly, surprisingly effective.
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Cutting Modifications
Band training is excellent for cutting — sessions are shorter and lower in systemic fatigue than heavy barbell work. The accommodating resistance of bands (getting harder at end range) means you work harder as muscles shorten, which is different from free weights and provides unique stimulus. On a cut, keep all band selections the same and maintain rep counts. Add one extra set of the band glute bridge and hip thrust on lower-body days to maintain metabolic rate.
Pro Tip
Bands provide accommodating resistance — they get harder as you stretch them further. This means the hardest point is at full contraction, which is different from dumbbells. Pause briefly at peak contraction to get maximum benefit from this property.