Owning a set of resistance bands opens up a whole range of strength training opportunities for you.
Resistance band workouts are unique in that they challenge muscles in different ways throughout the entire range of motion of an exercise.
Typically, the most challenging part of a resistance band exercise is when the muscle is fully contracted. At the bottom, the resistance band provides minimal resistance. This makes it easier to perform exercises in a controlled fashion which can limit injuries if you perform exercises with proper form.
That is why resistance band training is often a favorite form of training for people rehabilitating, true beginners, and even people who are looking to deload or take a light active recovery week.
They are also quite beneficial for people who travel a lot or simply don’t want to have a lot of gym equipment in their home.
So, in this workout we are going to provide you with a new resistance band workout template. This is a template I would write for myself if I was looking to perform a 3 day resistance band workout.
Keep in mind as you read the remainder of the article that this template should be modified in whatever ways necessary to make it individualized for your personal needs. Whether that means altering the training schedule, exercise selection or reps/sets of a workout.
3 Day Resistance Band Workout Overview
The following workout template assumes someone is looking for a 3 day per week workout routine.
The assumption is also that the only equipment available is a set of resistance bands.
As with most 3 day workouts, the recommendation here is going to be to perform full body style workouts. Each muscle group will be targeted directly or indirectly in each workout if possible. Therefore, each muscle group will be trained 2-3 times throughout the course of the week.
It is important to have a recovery day from resistance training in between each workout session to ensure that you are able to recovery properly. This day off from resistance training does not mean you have to sit around and do nothing all day. If you wish and it is aligned with your goals/abilities, use your rest days to perform a cardiovascular workout of your choice.
This could mean a moderate paced walk, a low intensity job, a short sprint workout, or a combination of all three throughout the week. Again, it will depend on your personal goals and abilities.
The recommended workout days below are a good starting point. However, as mentioned, you can be flexible with your workout schedule to meet the demands of your own life.
3 Day Resistance Band Weekly Workout Schedule
- Monday: Full Body Resistance Band Workout 1
- Tuesday: Rest/Other exercise
- Wednesday: Full Body Resistance Band Workout 2
- Thursday: Rest/Other exercise
- Friday: Full Body Resistance Band Workout 3
- Weekends: Rest/Other exercise
Full Body Resistance Band Workout 1
| Exercises | Set Ranges | Rep Ranges |
| Resistance Band Row | 3 | 8-15 |
| Resistance Band Chest Fly | 3 | 8-15 |
| Resistance Band Squat | 3 | 8-15 |
| Resistance Band Deadlift | 3 | 8-15 |
| Resistance Band Curl | 3 | 8-15 |
| Resistance Band Tricep Press Down | 3 | 8-15 |
Full Body Resistance Band Workout 2
| Exercises | Set Ranges | Rep Ranges |
| Resistance Band Lat Pull Down | 3 | 8-15 |
| Resistance Band Shoulder Press | 3 | 8-15 |
| Resistance Band Rear Delt Fly | 3 | 8-15 |
| Resistance Band Squat | 3 | 8-15 |
| Resistance Band Deadlift | 3 | 8-15 |
| Resistance Band Reverse Curl | 3 | 8-15 |
Full Body Resistance Band Workout 3
| Exercises | Set Ranges | Rep Ranges |
| Resistance Band Squat to Press | 3 | 8-15 |
| Resistance Band Row | 3 | 8-15 |
| Resistance Band Lat Pull Down | 3 | 8-15 |
| Resistance Band Chest Fly | 3 | 8-15 |
| Resistance Band Lateral Raise | 3 | 8-15 |
| Resistance Band Tricep Extension | 3 | 8-15 |
Final Thoughts on 3 Day Resistance Band Workouts
In this article, we discussed what a 3 day full body resistance band workout could look like.
It is a great option for those looking to learn movement patterns with a lower risk piece of equipment. It is also a great option for anyone who travels quite a lot for work or wants to workout but can’t make it to the gym or do not have the room at home for a lot of exercise equipment.
As with all workout routines, to see results from exercise, you need to be consistent with your workouts. This means completing all of your weekly workouts and sticking with a program for a long enough duration of time to determine if it is working for you.
If you have any questions about resistance band training, full body style workouts, or how to get the most out of 3 strength training workout sessions per week, please drop a comment in the comments section below.