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The problem with training is rarely the exercises you do, but rather how they are combined into a challenging programand changeyour body.
At some point, rep after rep after rep just doesn't do the job anymore, no matter how hard it feels. This is especially true for at-home workouts. If you want to get the most out of your time training, you need a plan.
We're here to stop the randomness of bodyweight and resistance band schedules. The truth is that you can completely transform your body with minimalist gear, but only if you know how to progress week after week and make sure you don't burn your body out.
Instead of using barbells or dumbbells, we're going to maximize the use of resistance bands. This resistance band workout uses a classic workout split (Push/Pull/Lower Body or PPL) to create the ultimate three-day muscle and strength building split that challenges all major muscle groups. The plan is simple enough to work for beginners and still has enough progression (especially if you use bands with more resistance) to challenge more advanced trainees.
Push/Pull/Legs (PPL) is a 3-day muscle-building and strength-based workout split. Each workout focuses on either pushing, pulling or legs.
Your push workout primarily targets your upper body, particularly your chest, shoulders, and triceps.
The pull workout focuses on the back of your body. It is based on rowing movements that target the back and biceps.
Finally, leg training focuses exclusively on the lower body. You'll hit your quads, hamstrings, and glutes in one workout.
Are you ready? Whether you just want to workout at home, want to workout on the go, or just need a new workout plan together to create a spark, we break down everything you need - including a 4-week plan designed for results.
Want more workouts? Simply click on the image below for another 12 weeks of bodyweight training.
Are you new to training with resistance bands?
The first question you should ask is hiringthe right resistance. Finally, as mentioned, this plan can work for beginners and also challenge those who train consistently if you add more resistance or use heavier bands.
To get the most out of our resistance band workouts, the band must start above its “resting threshold.” In other words,BeforeAs you begin a movement, you should feel resistance in the band. Then take your time, feel the burn, and squeeze your muscles as you exercise. You want the tension to remain constant throughout the entire range of motion.
How do you get the right tension in the band?
Achieving the correct tension in your ligaments depends on your foot position. If you do it right, the band will resist your full range of motion. If you get it wrong, the band is either too tight (and therefore restricts your range of motion) or not tight enough to challenge you.
Here's a quick video about where to put your feet in the bands and how to adjust the tension.
How often should you exercise?
You should do this workout at least three times a week. Just make sure you follow the push, pull, lower body/legs cadence. Examples of how to structure your week and when to rest can be found below.
Sample workout splits you can consider:
3 workouts per week
- Montag: Beintraining
- Dienstag: Aus
- Mittwoch: Push Workout (Oberkörpertraining)
- Donnerstag: Aus
- Freitag: Pull Workout (Oberkörpertraining)
- Samstag / Sonntag: Aus
3 days on, 1 day off (6 workouts per week)
- Montag: Beintraining
- Dienstag: Push Workout (Oberkörpertraining)
- Mittwoch: Pull Workout (Oberkörpertraining)
- Donnerstag: Aus
- Freitag: Beintraining
- Samstag: Push Workout (Oberkörpertraining)
- Sonntag: Pull Workout (Oberkörpertraining)
- Montag: Aus
- Dienstag: Mit dem Beintraining wieder aufnehmen
As a starting point, perform 3 sets of the exercises described below. You can adjust the number of sets based on your strength training experience, or increase the sets once it feels easy. If you are short on time, do all the exercises only once and the workout lasts about 20 minutes.
Your 4 week resistance band workout
If you want to challenge your body with a planned workout, try our 4-week resistance band workout. Below you will find an overview of the plan, a detailed video explanation for each exercise, and a video showing the entire workout.
Leg resistance band exercises
The first two movements of this workout are what we call “primers.” Think of these as quick, workout-focused warm-ups that will help you move better. They don't require a band and can be done in just 1-2 minutes. After completing the primers, start training.
| 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 meters |
| D1. Band Resisted Glute Bridge | 3×10-15 |
| E1. Bodyweight squats | 2 × 20 +: Hold 10 last rep |
Push resistance band exercises
The first two movements of this workout are what we call “primers.” Think of these as quick, workout-focused warm-ups that will help you move better. They don't require a band and can be done in just 1-2 minutes.
| EXERCISE | SETS/REPS |
| A1.Pat on the back | 2x8ea |
| A2.One-legged plank(: 15 pieces leg) | 2x: 30 |
| B1. Push ups | 3×10-12 |
| B2. Band Resisted Floor Press | 3 × 10 (press up for: 2) |
| C1. Pike press (orInchworm) | 3×5-12 |
| D1. Band resisted lateral lifting | 3×12-15 |
| D2. Band Resisted Tricep Pressdown | 3×12-15 |
Pull resistance band exercises
The first two movements of this workout are what we call “primers.” Think of these as quick, workout-focused warm-ups that will help you move better. Use a strip of light on the facial feature and focus on the entire range of motion.
| EXERCISE | SETS/REPS |
| A1.Sniffer dogs | 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 resistance bent over row | 3×10-12 |
| E1. Pull the resistance band apart | 3×15-20 |
| E2. Resistance band hammer curl | 3×15-20 |
This training program is a good start for you, but if you're looking for more personalized workouts, nutrition advice and accountability then check out Born Fitness Online Coaching. Everything is handled through a private app and tailored to your lifestyle.
Need help getting off your ass at home? With our coaching program you get 2 coaches in your corner. Find out more here.
What if you don't have a resistance band at home?
There are many different resistance band options, but we recommend The EliteFTS Pro Monster Mini Resistance Band.
Exercise band video demonstrations
Let's go over each move below to make sure you're doing them 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 squats
Pat on the back
One-legged plank
Push-ups
Band Resisted Floor Press
Pike press
Band resisted lateral lifting
Band Resisted Tricep Pressdown
Sniffer dog
Band Resisted Face Pull
Single Arm Resistance Band Row
Hollow band resistance band lat pulldown
Band resistance bent over row
Pull the resistance band apart
Resistance band hammer curl
Now it's your turn
That's all we have for you. Now we want to hear from you:
- Auf welche Übung freust du dich am meisten?
- Welchen Übungssplit wirst du wählen?
- Oder hast du eine Frage zu einem der Videos, die wir geteilt haben?
Let us know by leaving a comment below.
-BJ, Head Fitness Coach
P.SNeed more content to help you workout and stay healthy at home? Check out our COVID-19 page where we offer more bodyweight training, nutrition advice and other free content.