Resistance bands are affordable and do not take up too much room in your house. They often times come with a carrying bag and can be stashed in a closet.
It’s no wonder that they are a popular tool for those who travel a lot for work or do not want to turn an entire room of their house into an exercise room.
By building and performing a 2 day workout routine with resistance bands, you can meet the minimum weekly strength training requirement for maintaining muscle mass.
You may even be able to build some muscle depending on your experience level and starting point.
In this template, we’re going to show you how to build a 2 day full body workout using nothing but a pair of resistance bands.
2 Day Resistance Band Workout Overview
Since we are working with 2 days per week, we are going to focus on full body workouts for this template.
These 2 full body workouts will include mostly compound movement patterns. In other words, this means that the exercises performed during the workout will use multiple muscle groups. This allows us to get the best bang for our buck.
Each workout will include 5 exercise with each exercise targeting a different muscle group of the body.
Since the routine only calls for 2 workout days per week, you can be pretty flexible in which days you decide to workout. The important thing is to ensure that you have at least 1 rest day in between workouts. This will allow your muscles to recover in between training sessions. However, since the goal here is 2 workouts per week, we will space the workouts 48-72 hours a part to promote maximum recovery.
As with all workout routines on this website, this workout is simply a template. It is written in a very generalized way and may need to be modified to be appropriate for you. These modifications can include exercise selection, sets/reps performed, days of the week you exercise, and so much more.
2 Day Resistance Band Workout Weekly Routine
- Monday: Full Body Resistance Band Workout 1
- Tuesday: Rest/Other Exercise
- Wednesday: Rest/Other Exercise
- Thursday: Full Body Resistance Band Workout 2
- Friday: Rest/Other Exercise
- Saturday: Rest/Other Exercise
- Sunday: Rest
Full Body Resistance Band Workout 1
| Exercises | Set Range | Rep Range |
| Resistance Band Pec Fly | 3-5 | 10-15 |
| Resistance Band Row | 3-5 | 10-15 |
| Resistance Band Squat | 3-5 | 10-15 |
| Resistance Band Lateral Raise | 3-5 | 10-15 |
| Resistance Band Bicep Curl | 3-5 | 10-15 |
Full Body Resistance Band Workout 2
| Exercises | Set Range | Rep Range |
| Resistance Band Shoulder Press | 3-5 | 10-15 |
| Resistance Band Lat Pulldown | 3-5 | 10-15 |
| Resistance Band Squat | 3-5 | 10-15 |
| Resistance Band Rear Delt Fly | 3-5 | 10-15 |
| Resistance Band Tricep Extension | 3-5 | 10-15 |
Note: This workout template would require you to have a resistance band door anchor or resistance band hook mounted to a wall.
Final Thoughts on the 2 Day Resistance Band Workout
Resistance band workouts can be incredibly helpful to a variety of people. Whether you are new to exercise, need to find creative ways to stay in shape while on the road, or are simply interested in a new way to target your muscles, resistance bands can help.
The workout template above assumes you are simply trying to work out twice per week using nothing but a set of resistance bands. As mentioned, there are a number of people to whom this might apply to. However, it is still important to make the template your own and customize it to your individual needs.
Workout routines can be used for as long as you would like, especially if you are seeing desired results from it. That said, most recommendations are to stick to a workout routine for 4-6 weeks at minimum before switching to a completely new routine.
If you have any questions about the template above, resistance band training, or how to get the most out of 2 day workouts, please feel free to leave a comment below.