5-Day Resistance Band Workout Routine (with PDF)

Join us in experiencing the simplicity and effectiveness of our 5-day split workout routine, which incorporates only resistance bands. By utilizing these bands, you can effectively sculpt your muscles, enhance your strength, and improve your functional fitness, all without leaving your home.

Resistance bands are widely recognized for their portability, versatility, and adaptability, offering the same benefits as traditional resistance training methods for enhancing muscular strength.^[1] They offer a distinct and effective method for targeting different muscle groups, accommodating individuals of all fitness levels.

By incorporating resistance bands into our thoughtfully designed 5-day exercise program, we strive to achieve optimal outcomes, guaranteeing that your fitness progress is enjoyable and successful.

Say goodbye to complicated gym equipment and hello to a workout routine that fits seamlessly into your daily life.

5-Day Resistance Band Workout Routine

The exercise plan we offer is specifically designed to engage your entire body, pairing the effectiveness of a 5-day workout split with the versatility of resistance bands. This dynamic duo is the ultimate solution for reaching all your fitness goals.

The 5-day split routine is highly effective in promoting muscle recovery and preventing overtraining. This routine, divides training sessions into specific muscle groups, enables targeted and efficient muscle development, coupled with the advantage of increased training volume for enhanced muscle growth.^[2]

Additionally, incorporating elastic bands into the routine adds adaptability and enhances the overall effectiveness of the fitness program, making it a suitable choice for home workouts.^[3]

Taking time to rest on weekends is essential for allowing your body to recuperate. By implementing this straightforward approach, you enable yourself to perform at your peak during exercise sessions and maintain a consistent fitness regimen.

Monday: Chest and Shoulders

• Chest Press with Bands: 3 sets x 12-15 reps
• Shoulder Press with Bands: 3 sets x 12-15 reps
• Banded Incline Chest Press: 3 sets x 12-15 reps
• Banded Lateral Raises: 3 sets x 12-15 reps
• Banded Push-ups: 3 sets to failure
• Banded Front Raises: 3 sets x 12-15 reps
• Banded Chest Flys: 3 sets x 12-15 reps
• Banded Face Pulls: 3 sets x 12-15 reps

Tuesday: Back, Obliques and Traps

• Banded Deadlift: 3 sets x 12-15 reps
• Bent Over Rows with Bands: 3 sets x 12-15 reps
• Banded Lat Pulldowns: 3 sets x 12-15 reps
• Seated Banded Rows: 3 sets x 12-15 reps
• Oblique Twists with Bands: 3 sets x 20 reps each side
• Banded Side Plank with Leg Raise: 3 sets x 30 seconds per side
• Banded Shrugs: 3 sets x 15 reps

Wednesday: Legs

• Banded Squats: 4 sets x 15 reps
• Banded Lunges: 3 sets x 12 reps per leg
• Banded Leg Press: 3 sets x 15 reps
• Banded Leg Curls: 3 sets x 12-15 reps
• Banded Pull-Through: 3 sets x 12-15 reps
• Banded Standing Straight Leg Kickback: 3 sets x 12-15 reps
• Banded Calf Raises: 3 sets x 20 reps

Thursday: Arms (Biceps and Triceps)

• Bicep Curls with Bands: 3 sets x 12 reps
• Banded Hammer Curls: 3 sets x 12 reps
• Seated Bicep Curls with bands: 3 sets x 12 reps
• Banded Concentration Curles: 3 sets x 12 reps
• Banded Tricep Dips: 3 sets x 12 reps
• Overhead Tricep Extension with Bands: 3 sets x 12 reps
• Banded Tricep Pushdowns: 3 sets x 12 reps
• Banded Tricep Kick Back: 3 sets x 12 reps

Friday: Abs

• Russian Twists with Bands: 3 sets x 16 reps on each side
• Banded Bicycle Crunches: 3 sets x 16 reps
• Plank Leg Lift with Bands: 3 sets x 16 reps
• Banded Lying Knee Pull-In: 3 sets x 15 reps each leg
• Kneeling Banded Crunch: 3 sets x 15 reps
• Banded Flutter Kicks: 3 sets x 14 reps
• Banded Plank: 3 sets x 60 seconds

Saturday: Rest

Sunday: Rest

Note: You can find resistance bands in various colors ranging from tan to gold, with each color representing a different level of tension. This gives you the flexibility to select a band that matches your fitness level, so you can maintain proper form while still achieving optimal results.

5-day Split Resistance Band Workout Program PDF

Take the first step towards a stronger and healthier lifestyle by downloading our exclusive PDF guide. This PDF template will introduce you to our at-home 5-day split resistance band workout program. Download the guide today and start your fitness journey.

Don’t miss:

3-Day Resistance Band Full Body Workout Routine
3 Day Resistance Band Push Pull Leg Split Workout Routine
4-Day Resistance Band Upper Lower Split Workout Routine
5 Day Dumbbell Workout Plan

Summing Up

Resistance bands provide a simple and accessible way to incorporate resistance training into your fitness routine. By combining resistance bands with a structured 5-day split and the convenience of home workouts, you can effectively work towards your fitness goals.

Whether you’re a beginner or an experienced athlete, this workout plan offers numerous benefits, including joint-friendly exercises and increased muscle growth.

Embrace the ease and effectiveness of resistance bands, the flexibility of a 5-day split, and the convenience of home workouts to achieve a healthier and stronger lifestyle.

References

1. Silva Lopes, J. S., Machado, A. F., Micheletti, J. K., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine, 7. https://doi.org/10.1177/2050312119831116
2. Bartolomei, Sandro1; Nigro, Federico2; Malagoli Lanzoni, Ivan2; Masina, Federico2; Di Michele, Rocco1; Hoffman, Jay R.3. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. Journal of Strength and Conditioning Research 35(6):p 1520-1526, June 2021. | DOI: 10.1519/JSC.0000000000003573
3. Page, P., & Ellenbecker, T. S. The Scientific and Clinical Application of Elastic Resistance. Human Kinetics.