4 Day Resistance Band Workout Routine for Beginners (with PDF)

Resistance bands are now widely used in the fitness industry as they offer a flexible and beginner-friendly option to traditional gym equipment. Their lightweight and portable design makes them ideal for individuals who are new to fitness.

If you’re a beginner seeking an efficient full-body workout, resistance bands are the ideal choice. This article will provide you with a detailed 4-day resistance band workout routine specifically designed for beginners.

What are Resistance Bands?

Resistance bands, also known as exercise bands or workout bands, are elastic bands often used for strength training.

Resistance bands are known for their versatility in accommodating different exercises, making them perfect for beginners. What makes them beginner-friendly is their user-friendly design, joint-friendly nature, and the convenience of adjusting resistance levels.

For beginners, resistance bands provide the gateway to a complete workout routine, allowing a gradual increase in intensity as strength progresses. To enhance accessibility, we’ve developed a 4-day resistance band workout plan, strategically targeting different muscle groups each day.

Resistance Band Workout Routine for Beginners

Starting a full-body workout routine can be overwhelming for beginners, but resistance bands help make the transition smoother. Their adaptable resistance allows individuals to begin with manageable levels and gradually increase the intensity as their strength improves.

Now, let’s explore a beginner-friendly 4-day resistance band workout routine that targets different muscle groups each day.

Monday – Chest, Shoulders, Arms

• Banded Chest Press: 3 sets x 12 reps
• Banded Chest Flys: 3 sets x 12 reps
• Banded Shoulder Press: 3 sets x 12 reps
• Banded Lateral Raises: 3 sets x 12 reps
• Banded Front Arm Raises: 3 sets x 12 reps
• Banded Tricep Extensions: 3 sets x 12 reps
• Banded Bicep Curls: 3 sets x 12 reps

Tuesday – Legs, Back, Abdominals

• Banded Squats: 3 sets x 12 reps
• Banded Deadlifts: 3 sets x 12 reps
• Banded Lat Pulldowns: 3 sets x 12 reps
• Banded Rows: 3 sets x 12 reps
• Banded Kneeling Ab Crunches: 3 sets x 15 reps
• Banded Dead Bug: 3 sets x 15 reps

Wednesday – Rest Day

Thursday – Chest, Shoulders, Legs

• Banded Incline Chest Press: 3 sets x 12 reps
• Banded Chest Flyes: 3 sets x 12 reps
• Banded Lateral Raises: 3 sets x 12 reps
• Banded Lying Leg curls: 3 sets x 12 reps
• Banded Lunges: 3 sets x 12 reps
• Banded Seated Leg Extensions: 3 sets x 12 reps

Friday – Back, Arms, Abdominals

• Banded Bent-Over Rows: 3 sets x 12 reps
• Banded Hammer Curls: 3 sets x 12 reps
• Banded Concentration Curls: 3 sets x 12 reps
• Banded Tricep Dips: 3 sets x 12 reps
• Banded Tricep Kickbacks: 3 sets x 12 reps
• Banded Plank: 3 sets x 30 seconds
• Banded Russian Twists: 3 sets x 15 reps

Saturday – Rest Day

Sunday – Rest Day

Categories and Color Ranges of Resistance Bands

Proper form is crucial in all exercises, including resistance band workouts. It is important to ensure that the tension of the band matches your fitness level to maintain the correct form.

Resistance bands are classified according to their levels of resistance, which are often represented by different colors. Although the specific colors may differ among brands, a commonly used color scheme is as follows:

• Extra Light Resistance Bands: Often yellow, these bands provide the least resistance and are suitable for beginners or for those using them for rehabilitation purposes.
• Light Resistance Bands: Usually red or green, these bands offer a slightly higher level of resistance than the extra light ones. They are good for muscle groups that can’t handle too much resistance.
• Medium Resistance Bands: These are typically blue and are used for a moderate level of resistance. They are suitable for those who have surpassed the need for light resistance bands.
• Heavy Resistance Bands: Often represented by black color, these bands are for more advanced users who require more resistance for their exercises.
• Extra Heavy Resistance Bands: These bands are usually represented by colors like purple or gold and provide a very high level of resistance. They are meant for advanced strength training.

Beginner Resistance Band Workout Program PDF

You can download and print out our comprehensive Resistance Band Workout Routine for Beginners in an easy-to-access PDF format.

Start your fitness journey today with this user-friendly guide tailored for beginners.

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Final Words

Starting a resistance band workout routine is an excellent option for beginners looking to get into fitness. These bands are convenient, portable, and adjustable, making them suitable for individuals at various fitness levels.

Our 4-day workout plan for beginners focuses on different muscle groups, ensuring a comprehensive full-body training experience. It also allows for increasing intensity as you progress and become stronger.

Working out at home with these bands makes it easier to maintain a regular exercise routine. Prepare yourself to craft your dream body using resistance bands!