If you’re ready to progress from a 3 day resistance band workout, adding an extra resistance band workout to your weekly routine might be the answer.
Resistance bands are a useful piece of exercise equipment. They often come in a pack of 5-6 resistance band with varying levels of resistance provided.
The resistance is provided by the tubing of the band. The thicker the band, the greater the resistance on your muscles.
They also provide a unique stimulus as, usually, the more contracted the muscles are, the greater the resistance on those muscles.
This can be helpful if you are looking to learn movement patterns and don’t want a form of resistance that will be fairly consistent on the muscle regardless of where in the exercise’s movement you are.
Thus, resistance bands may be a good form of resistance for beginners or those with injury. Also, due how light they are, they can easily be packed and stored for at-home or on-the-road workouts.
In this article, we will show you what a 4 day resistance band workout may look like. Keep in mind that it is only a template and should be modified to fit your individual needs. Take account of or hire guidance to help find the proper exercise selection, rep and set counts, and training schedule that meets your abilities, comfort level, and schedule.
4 Day Resistance Band Workout Overview
A set of resistance bands and a wall/door attachment hook are needed.
The workouts will be split up into a push/pull training style with two push days and two pull days.
During your resistance band push workouts, you will work the push muscles of the body which include the chest, shoulders, triceps, and quads. And for your resistance band pull workouts, you will train the pull muscles of the body including the back, biceps, and hamstrings.
The exercises within the workout are meant to be performed in a straight set fashion. This means you will complete all of the sets of an exercise before moving on to the next exercise.
Rest periods are highly individualized and should be based on feeling. A good starting point to work with is 60-90 seconds between sets and exercises.
A sample weekly routine is provided below. Again, keep in mind that this is a template and should be modified to meet the demands of your life and your individual abilities.
4 Day Resistance Band Weekly Workout Routine
- Monday: Resistance Band Push Workout 1
- Tuesday: Resistance Band Push Workout 1
- Wednesday: Rest/Cardio or Other Exercise
- Thursday: Resistance Band Pull Workout 2
- Friday: Resistance Band Push Workout 2
- Weekends: Rest/Cardio or Other Exercise
Monday: Resistance Band Push Workout 1
| Exercise | Set Range | Rep Range |
| Resistance Band Shoulder Press | 3-5 | 8-15 |
| Resistance Band Chest Press | 3-5 | 8-15 |
| Resistance Band Squat | 3-5 | 8-15 |
| Resistance Band Lateral Raise | 3-5 | 8-15 |
| Resistance Band Tricep Press Down | 3-5 | 8-15 |
Tuesday: Resistance Band Pull Workout 1
| Exercise | Set Range | Rep Range |
| Resistance Band Deadlift | 3-5 | 8-15 |
| Resistance Band Row | 3-5 | 8-15 |
| Resistance Band Lat Pull Down | 3-5 | 8-15 |
| Resistance Band Upright Row | 3-5 | 8-15 |
| Resistance Band Curl | 3-5 | 8-15 |
Thursday: Resistance Band Push Workout 2
| Exercise | Set Range | Rep Range |
| Resistance Band Squat to Press | 3-5 | 8-15 |
| Resistance Band Front Raise | 3-5 | 8-15 |
| Resistance Band Chest Fly | 3-5 | 8-15 |
| Resistance Band Squat | 3-5 | 8-15 |
| Resistance Band Tricep Extension | 3-5 | 8-15 |
Friday: Resistance Band Pull Workout 2
| Exercise | Set Range | Rep Range |
| Resistance Band Row | 3-5 | 8-15 |
| Resistance Band Lat Pull Down | 3-5 | 8-15 |
| Resistance Band Deadlift | 3-5 | 8-15 |
| Resistance Band Rear Delt Fly | 3-5 | 8-15 |
| Resistance Band Hammer Curl | 3-5 | 8-15 |
Final Thoughts on 4 Day Resistance Band Workouts
4 day workout routines can help people with various goals including muscle growth and strength building.
Resistance bands workouts can help you achieve your weekly workouts from home or on the road.
The 4 day resistance band workout routine listed above can be used as a beginner training program, a supplemental workout routine for those who travel a lot for work, or as a supplemental resistance training program for those focused on cardiovascular/endurance training goals.
A workout program can be used for as long as you like so long as you are enjoying the workouts you perform and are making consistent progress towards whatever your goals may be.
One was to make progress is to achieve progressive overload. This means making your workouts more challenging over the course of many weeks, months and years.
For someone performing resistance band workouts, a way of accomplishing this is increasing the resistance of the band you are using by using a thicker band for specific exercises when you are comfortable to do so.
If you have any questions about the workout template above, resistance band training, or how to make the best use of 4 day workouts, please feel free to leave a comment below.