{"id":32105,"date":"2024-01-05T02:02:04","date_gmt":"2024-01-05T10:02:04","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=32105"},"modified":"2024-05-21T10:10:31","modified_gmt":"2024-05-21T17:10:31","slug":"4-day-resistance-band-upper-lower-split-workout-routine","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/4-day-resistance-band-upper-lower-split-workout-routine\/","title":{"rendered":"4-Day Resistance Band Upper Lower Split Workout Routine (with PDF)"},"content":{"rendered":"\n<p>Who needs a room full of heavy gym equipment when you can achieve your fitness goals at home with just resistance bands? These versatile tools offer simplicity and efficiency, allowing you to engage multiple muscle groups in your workouts. Whether you&#8217;re a beginner or a fitness enthusiast, resistance bands can be adapted to your fitness level, providing a challenging workout.<\/p>\n<p>With nothing more than a set of resistance bands and a determination to succeed, get ready to transform your body and embrace the convenience of this workout program. Let&#8217;s explore the world where effectiveness meets convenience!<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-32107 size-full\" title=\"Resistance Band Upper Lower Split Workout\" src=_-288.html alt=\"Resistance Band Upper Lower Split Workout\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/Resistance-Band-Upper-Lower-Split-Workout.png 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/Resistance-Band-Upper-Lower-Split-Workout-300x251.png 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/Resistance-Band-Upper-Lower-Split-Workout-768x644.png 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3435.html#4-Day_Resistance_Band_Upper_Lower_Split_Workout_Routine\" title=\"4-Day Resistance Band Upper Lower Split Workout Routine\">4-Day Resistance Band Upper Lower Split Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3435.html#Day_1_Upper_Body\" title=\"Day 1: Upper Body\">Day 1: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3435.html#Day_2_Lower_Body\" title=\"Day 2: Lower Body\">Day 2: Lower Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3435.html#Day_3_Upper_Body\" title=\"Day 3: Upper Body\">Day 3: Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3435.html#Day_4_Lower_Body\" title=\"Day 4: Lower Body\">Day 4: Lower Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3435.html#Resistance_Band_Upper_Lower_Split_Workout_Program_PDF\" title=\"Resistance Band Upper Lower Split Workout Program PDF\">Resistance Band Upper Lower Split Workout Program PDF<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3435.html#Final_Words\" title=\"Final Words\">Final Words<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"4-Day_Resistance_Band_Upper_Lower_Split_Workout_Routine\"><\/span>4-Day Resistance Band Upper Lower Split Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The convenience of resistance band exercises at home cannot be overstated. With minimal equipment, you have the power to create a comprehensive workout routine, elevating your fitness game without the need for an extensive home gym setup.<\/p>\n<p>This 4-Day Resistance Band Upper-Lower Split Workout Routine brings several advantages to your fitness journey. With a focus on alternating between upper and lower body workouts, it allows each muscle group ample time to recover, reducing the risk of fatigue and promoting better muscle development.<\/p>\n<p>Check out this customized 4-day upper-lower split workout with resistance bands, designed to target your entire body.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-32109 size-full\" title=\"4-Day Resistance Band Upper Lower Split Workout Routine\" src=_-289.html alt=\"4-Day Resistance Band Upper Lower Split Workout Routine\" width=\"800\" height=\"2000\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/4-Day-Resistance-Band-Upper-Lower-Split-Workout-Routine.png 800w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/4-Day-Resistance-Band-Upper-Lower-Split-Workout-Routine-120x300.png 120w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/4-Day-Resistance-Band-Upper-Lower-Split-Workout-Routine-410x1024.png 410w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/4-Day-Resistance-Band-Upper-Lower-Split-Workout-Routine-768x1920.png 768w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/4-Day-Resistance-Band-Upper-Lower-Split-Workout-Routine-614x1536.png 614w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Upper_Body\"><\/span><strong>Day 1: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm-up: <\/strong><\/p>\n<ul>\n<li>Arm Circles: 1 minute<\/li>\n<li>Dynamic Shoulder Stretch: 2 minutes<\/li>\n<li>Trunk Twists: 2 minutes<\/li>\n<li>High Knees: 2 minutes<\/li>\n<\/ul>\n<p><strong>Workout:<\/strong><\/p>\n<ul>\n<li>Banded Pushups: 3 sets x 14 reps<\/li>\n<li>Banded Bench Press (or Floor Press): 3 sets x 14 reps<\/li>\n<li>Shoulder Press: 3 sets x 14 reps<\/li>\n<li>Banded Face Pull: 3 sets x 14 reps<\/li>\n<li>Banded Lateral Raise: 3 sets x 12 reps<\/li>\n<li>Banded Front Arm Raises: 3 sets x 10 reps<\/li>\n<li>Banded Pull-ups: 3 sets x 14 reps<\/li>\n<li>Single-Arm Kneeling Row: 3 sets x 14 reps on each side<\/li>\n<li>Banded Hammer Curles: 3 sets x 14 reps<\/li>\n<li>Banded Skull Crushers: 3 sets x 14 reps<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Lower_Body\"><\/span><strong>Day 2: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm-up:<\/strong><\/p>\n<ul>\n<li>Leg Swings: 2 minutes<\/li>\n<li>Hip Circles: 1 minute<\/li>\n<li>Bodyweight Squats: 15-20 reps<\/li>\n<\/ul>\n<p><strong>Workout:<\/strong><\/p>\n<ul>\n<li>Banded Deadlift: 3 sets x 14 reps<\/li>\n<li>Banded Squats: 3 sets x 14 reps<\/li>\n<li>Banded Alternating Reverse Lunge: 3 sets x 14 reps on each side<\/li>\n<li>Banded Alternating Side Lunge: 3 sets x 14 reps on each side<\/li>\n<li>Banded Single-Leg Deadlift: 3 sets x 14 reps for each leg<\/li>\n<li>Banded Hip Thrust: 3 sets x 14 reps for each leg<\/li>\n<li>Banded Donkey Kickes: 3 sets x 14 reps<\/li>\n<li>Standing Banded Glute Kickback: 3 sets x 14 reps<\/li>\n<li>Banded Tibialis Raises: 3 sets x 14 reps<\/li>\n<li>Banded Calf Raises: 3 sets x 8 reps<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Upper_Body\"><\/span><strong>Day 3: Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm-up: <\/strong><\/p>\n<ul>\n<li>Jumping Jacks: 2 minutes<\/li>\n<li>Arm Circles: 1 minute<\/li>\n<li>Dynamic Chest Opener: 2 minutes<\/li>\n<\/ul>\n<p><strong>Workout:<\/strong><\/p>\n<ul>\n<li>Banded Bench Press (or Floor Press): 3 sets x 14 reps<\/li>\n<li>Banded Bent Over Rows: 3 sets x 14 reps<\/li>\n<li>Banded Bicep Curls: 3 sets x 14 reps<\/li>\n<li>Banded Pull-ups: 3 sets x 14 reps<\/li>\n<li>Banded Preacher Curles: 3 sets x 14 reps<\/li>\n<li>Banded Concentration Curles: 3 sets x 10 reps on each side<\/li>\n<li>Banded Tricep Push Down: 3 sets x 10 reps on each side<\/li>\n<li>Banded Over Head Tricep Extension: 3 sets x 14 reps<\/li>\n<li>Banded Side Plank: 3 sets x 10 reps on each side<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Lower_Body\"><\/span><strong>Day 4: Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm-up:<\/strong><\/p>\n<ul>\n<li>Leg Swings: 2 minutes<\/li>\n<li>Hip Circles: 1 minute<\/li>\n<li>Walking Lunges: 2 minutes<\/li>\n<\/ul>\n<p><strong>Workout:<\/strong><\/p>\n<ul>\n<li>Banded Squat: 3 sets x 14 reps<\/li>\n<li>Banded Bulgarian Split Squats: 3 sets x 14 reps on each leg<\/li>\n<li>Banded Glute Bridges: 3 sets x 14 reps<\/li>\n<li>Banded Hamstring Curl: 3 sets x 14 reps<\/li>\n<li>Banded Extensions: 3 sets x 14 reps<\/li>\n<li>Standing Banded Glute Kickback: 3 sets x 14 reps<\/li>\n<li>Banded Side Steps: 3 sets x 14 reps on each side<\/li>\n<li>Banded Side-Lying Clamshells: 3 sets x 14 reps<\/li>\n<li>Banded Walking Lunges: 3 sets x 14 reps<\/li>\n<li>Banded Seated Abductions: 3 sets x 14 reps<\/li>\n<li>Banded Calf Raises: 3 sets x 14 reps<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Resistance_Band_Upper_Lower_Split_Workout_Program_PDF\"><\/span>Resistance Band Upper Lower Split Workout Program PDF<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For a comprehensive guide on structuring your exercise routine with a focus on upper and lower body splits using resistance bands, look no further than our specially curated PDF. Feel free to download the PDF, print it out, and take it with you to the home gym for a convenient reference.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-luminous-vivid-orange-to-vivid-red-gradient-background has-background wp-element-button\" href=view8067-6.html style=\"border-style:none;border-width:0px;border-radius:0px\" target=\"_blank\" rel=\"noopener nofollow\">Download<\/a><\/div>\n<\/div>\n\n\n\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-290.html>4 Day Cable Machine Upper Lower Split Routine<\/a><br \/><a href=_-291.html>4 Day Upper Lower Split Dumbbell Workout Plan<\/a><br \/><a href=_-286.html>4-Day Machine-Only Upper-Lower Workout Routine<\/a><br \/><a href=_-107.html>Advanced Upper Lower Split Workout Plan<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Words\"><\/span><span lang=\"EN\">Final Words<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"normal\"><span lang=\"EN\">As you conclude this 4-day resistance band workout plan, you will not only be engaging your upper and lower body but also discovering the versatility of resistance bands in achieving a comprehensive fitness routine. The simplicity of this workout plan, coupled with the efficiency of resistance bands, will make it an ideal choice for individuals at any fitness level.<\/span><\/p>\n<p class=\"normal\"><span lang=\"EN\">Seamlessly integrate resistance band exercises into your daily routine to experience their transformative effects and enhance the strength of your upper and lower body muscles with our targeted at-home workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Who needs a room full of heavy gym equipment when you can achieve your fitness goals at home with just resistance bands? These versatile tools offer simplicity and efficiency, allowing you to engage multiple muscle groups in your workouts. Whether you&#8217;re a beginner or a fitness enthusiast, resistance bands can be adapted to your fitness [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":32107,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[386,322,326,13],"tags":[336],"class_list":["post-32105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resistance-band","category-intermediate","category-upper-lower","category-workout-programs","tag-4-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/01\/Resistance-Band-Upper-Lower-Split-Workout.png","author_info":{"display_name":"Athira Unni","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/32105"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=32105"}],"version-history":[{"count":4,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/32105\/revisions"}],"predecessor-version":[{"id":32113,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/32105\/revisions\/32113"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/32107"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=32105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=32105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=32105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}