3 Day Resistance Band Push Pull Leg Split Workout Routine (with PDF)

Starting your fitness journey from the comfort of your home has been made even simpler with the introduction of resistance band workouts. In this detailed guide, we will explore a 3-day push-pull-leg workout routine specifically designed for resistance bands.

Resistance bands are a versatile, affordable, and compact tool for effective home workouts. Coming in various sizes and colors, these bands offer different resistances, allowing you to customize your workout. Paired with efficient Push-Pull-Legs (PPL) training, you can achieve a well-balanced fitness routine.

Resistance bands are a great way to increase the difficulty of your exercises as the bands add tension to exercises, engaging more muscles and building strength effectively.^[1] Stabilizing muscles are actively involved when using resistance bands, leading to enhanced balance and stability

Incorporating resistance bands into a PPL split workout strengthens back and abdominal muscles, reducing stress on the spine. Particularly beneficial for those experiencing back pain due to prolonged sitting and poor posture.

Let’s thoroughly examine our 3-day push-pull-leg workout plan that focuses solely on using resistance bands. This workout plan is designed for people of all fitness levels and provides an easy-to-follow routine for building a stronger and fit body right in the comfort of your own home.

3 Day Resistance Band Push Pull Leg Workout Plan

Combining the Push-Pull-Legs (PPL) workout split with resistance bands unlocks a multitude of benefits for your fitness journey.

PPL divides training sessions into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves), ensuring a well-rounded approach to muscle development.

The push-pull-leg split allows specific muscle groups to rest while others are worked, promoting effective recovery and minimizing overtraining.^[2] Doing each exercise three times with 14 repetitions in each set makes your workout balanced and challenging.

The PPL split can be customized for different training preferences, such as emphasizing strength, hypertrophy, or endurance, which makes it a versatile option for achieving various fitness goals.^[3] 

Day 1 – Push

Warm Up:

• 15 min

Workout Routine

• Banded Chest Press: 3 sets x 14 reps
• Banded Incline Chest Press: 3 sets x 14 reps
• Banded Chest Flyes: 3 sets x 14 reps
• Banded Shoulder Press: 3 sets x 14 reps
• Banded Lateral Raises: 3 sets x 14 reps
• Banded Tricep Kickbacks: 3 sets x 14 reps
• Banded Overhead Tricep Extension: 3 sets x 14 reps
• Banded Pallof Press: 3 sets x 14 reps

Day 2- Pull

Warm Up:

• 15 min

Workout

• Band Lat Pulldown: 3 sets x 14 reps
• Banded Bent-Over Rows: 3 sets x 14 reps
• Banded Face Pulls: 3 sets x 14 reps
• Band Pull- Aparts: 3 sets x 14 reps
• Banded Shrugs: 3 sets x 14 reps
• Banded Rear Delt Flyes: 3 sets x 14 reps
• Band Bicep Curls: 3 sets x 14 reps
• Banded Wrist Curls: 3 sets x 14 reps

Day 3 – Leg

Warm Up:

• 15 min

Workout Routine

• Resistance Band Squats : 3 sets x 14 reps
• Lateral Band Walks: 3 sets x 14 reps
• Seated Leg Curls with Band: 3 sets x 14 reps
• Romanian Deadlift with Band: 3 sets x 14 reps
• Glute Bridges With Band: 3 sets x 14 reps
• Banded Standing Kickbacks: 3 sets x 14 reps
• Seated Band Abduction: 3 sets x 14 reps
• Band Pull-Throughs: 3 sets x 14 reps
• Banded Hamstring Curl: 3 sets x 14 reps
• Standing Calf Raises with Band: 3 sets x 14 reps

Note:

1. It is important to choose a resistance band that suits your fitness level and maintain proper form during each exercise.
2. If you prefer, you can also do this workout as two separate PPL sessions per week that is 6 days a week, ensuring that you have a day of rest in between each session

Resistance Band Push Pull Legs Split Workout Program PDF

Download the PDF guide for this routine by clicking the button below. It’s easy to print or save on any device, ensuring a hassle-free fitness journey.

Don’t miss:

4-Day Resistance Band Upper Lower Split Workout Routine
6 Day Cable Machine Push Pull Legs Workout Routine
Machine-Only PPL Split Workout Routine

Summing Up

The resistance band push-pull-leg workout routine is perfectly suited for home and travel settings, eliminating the requirement for a complex gym setup. The controlled nature of band exercises makes them safe for home workouts

Incorporating the Push-Pull-Legs (PPL) approach enhances the routine by targeting diverse muscle groups for increased muscle development. This routine not only sculpts different muscle groups but also enhances strength and flexibility, promoting a well-rounded fitness approach.

Try out our Push Pull Legs (PPL) split workout, enhanced by the versatility of resistance bands.

References

1. Granacher, U., Lesinski, M., Büsch, D., Muehlbauer, T., Prieske, O., Puta, C., Gollhofer, A., & Behm, D. G. (2016). Effects of Resistance Training in Youth Athletes on Muscular Fitness and Athletic Performance: A Conceptual Model for Long-Term Athlete Development. Frontiers in Physiology, 7, 164. https://doi.org/10.3389/fphys.2016.00164
2. Merritt, Greg. “Push-pull: train your muscles every third day with a push-pull workout split.” Flex, Nov. 2014, pp. 58+. Gale Academic OneFile, link.gale.com/apps/doc/A387826602/AONE?u=anon~1f5cc2e0&sid=googleScholar&xid=fc0a00f1. Accessed 6 Jan. 2024.
3. Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021). https://doi.org/10.1007/s40279-021-01490-1