Resistance Band Workouts: 3 Resistance Band Only Workout Routines

When someone brings up the topic of at-home workouts, a few different equipment-focused workout styles come to mind. The most prominent of them being resistance band only workout routines.

Resistance bands are a great tool to use for all sorts of people looking to get in better shape.

For those new to exercise, those with prior injuries, and older people looking for workouts, resistance bands can provide the perfect stimulus to help them begin building muscle.

In this article, we’re going to discuss several different workout routines you can perform with only a set of resistance bands.

Let’s get started.

Best Resistance Band Exercises

Whenever we’re discussing how to build a workout routine, regardless of the tools involved, exercise selection is super important.

When choosing exercises for your workouts, you want to focus on picking exercises that train the fundamental movement patterns.

You’ll also want to seek out variations of those exercises that work best for you based on your individual body structure, prior injury history, goals, and overall health.

In terms of best resistance band exercises, the following exercises are some that you will want to consider when determining which workouts to perform:

Some additional exercises you might want to consider including as accessory exercises based on your goals include:

For most resistance band exercises, you’ll want to keep a higher rep range somewhere between 8-15 reps per set. Sets will generally be on the lower range unless you lack exercise variations to include in your workouts. Set ranges are typically between 2-3 sets per exercise.

You can perform resistance band exercises one at a time or perform them as part of a circuit depending on your workout preferences. The workouts we’ll discuss momentarily will be in written for someone who intends to perform all of the sets of an exercise before moving on to the next.

Rest periods in between resistance band exercises will vary. Although most will keep rest periods shorter typically lasting about 1 minute.

Now that we’ve covered some of the exercises you can perform with a set of resistance bands, let’s show you how to develop a full body workout, upper lower workout and push pull legs workout with resistance bands.

Resistance Band Only Full Body Workout

If you are interested in using a full body workout style of training with resistance bands, you’ll likely want to stick mostly to the fundamental movement patterns. That would be focused on the first list in the previous section.

When putting your workouts together, the exercise order isn’t particularly important for full body style training with resistance bands. However, you might prefer starting with the more complicated movement patterns and then progressing to the easier ones as the workout progresses.

This style of training is best suited for those who are able to commit to 2-3 workout days per week.

The workout would look something like this:

Exercise	Set Range	Rep Range
Resistance Band Squat	2-3	8-15
Resistance Band Deadlifts	2-3	8-15
Resistance Band Shoulder Press	2-3	8-15
Resistance Band Rows	2-3	8-15
Resistance Band Chest Fly	2-3	8-15
Resistance Band Lat Pull Down	2-3	8-15

Upper/Lower Resistance Band Only Workout

For those performing upper/lower style workouts using only resistance bands, you will also primarily focus on the foundational movement patterns.

Since there are not as many movements for the lower body, you’ll likely want to incorporate multiple variations of the squats and deadlift or perform higher set ranges with the variation you are most comfortable with.

This style of training would be best suited for those looking to perform 4 total workouts per week.

This workouts would look like this:

Upper Body Resistance Band Workout

Exercise	Set Range	Rep Range
Resistance Band Shoulder Press	2-3	8-15
Resistance Band Rows	2-3	8-15
Resistance Band Chest Fly	2-3	8-15
Resistance Band Lat Pull Down	2-3	8-15
Resistance Band Curls	2-3	10-15
Resistance Band Tricep Extension	2-3	10-15

Lower Body Resistance Band Workout

Exercise	Set Range	Rep Range
Resistance Band Squats	6-8	8-15
Resistance Band Deadlifts	6-8	8-15

Push/Pull/Legs Resistance Band Only Workout

Lastly, we’ll discuss the push/pull/legs workout split. This workout will include leg training nearly every workout of the week to make the most out of the limited movement patterns available for at-home training with resistance bands.

Since the PPL training split affords us more training days per week, we are able to better include all of the accessory exercises into this sort of split.

These workouts would be best suited for those who want to workout nearly every day of the week and is best if you have 6 days per week to commit to the workouts.

Push Resistance Band Workout

Exercise	Set Range	Rep Range
Resistance Band Squats	2-3	8-15
Resistance Band Shoulder Press	2-3	8-15
Resistance Band Chest Fly	2-3	8-15
Resistance Band Front Raise	2-3	10-15
Resistance Band Lateral Raise	2-3	10-15
Resistance Band Tricep Extension	2-3	10-15

Pull Resistance Band Workout

Exercise	Set Range	Rep Range
Resistance Band Deadlifts	2-3	8-15
Resistance Band Rows	2-3	8-15
Resistance Band Lat Pull Down	2-3	8-15
Resistance Band Pull Apart	2-3	10-15
Resistance Band Rear Delt Fly	2-3	10-15
Resistance Band Curls	2-3	10-15

Legs Resistance Band Workout

Exercise	Set Range	Rep Range
Resistance Band Squats	6	8-15
Resistance Band Deadlifts	6	8-15

Additional Resistance Band Workouts

2 Day Resistance Band Full Body Workout Routine

Conclusion

In this article, we discussed resistance band workouts including the best resistance band exercises and 3 different split types that can be performed using only resistance bands.

Resistance bands are an awesome way to begin your fitness journey. They allow you to get in better shape from the comfort of your own home.

If you have any questions about resistance band training or any of the things mentioned in this article, please feel free to leave a comment below.