3-Day Resistance Band Full Body Workout Routine (with PDF)

When it comes to building muscle and enhancing strength, full-body workout routines have always been praised for their effectiveness. But what if you don’t have the facility to go to the gym? Don’t worry; there come the savior-resistance bands.

Resistance bands are the handiest workout instruments ever. Their travel-friendly and cost-efficient nature makes them exceptionally convenient for at-home workouts.

Whether you’re new to fitness or an experienced fitness enthusiast seeking to add variety to your workout, our resistance band full-body routine is designed to meet your needs. We’ve seamlessly integrated various types of exercises, ensuring a well-rounded approach to full-body fitness.

So leave behind the dull routine and embrace an exciting workout adventure. Delve into our full-body at-home resistance band workout program, where you’ll uncover the transformative capabilities of resistance bands, ensuring that your fitness journey becomes both efficient and convenient.

3 Day Resistance Band Full Body Workout Routine

Resistance bands offer a versatile workout option, allowing you to target different muscle groups and perform a variety of exercises for a complete full-body workout. By engaging multiple large muscle groups at once, these bands help increase calorie burn, aiding in weight management and fat loss objectives.

Resistance band exercises have the potential to increase muscle activation and stability. This can ultimately enhance functional strength and balance, making resistance band workouts a valuable choice for those looking for a comprehensive full-body training method.^[1]

Additionally, incorporating resistance band workouts into full-body training can effectively promote joint health making them ideal for individuals with joint concerns or recovering from injuries.^[2]

Research suggests that higher training frequencies, like those achieved through full-body workouts, contribute to enhanced muscle growth and strength gains compared to lower frequencies.^[3]

An effective way to incorporate full-body exercises into your workout routine is by following a 3-day workout plan. This involves exercising on Monday, Wednesday, and Friday while taking rest on Tuesday, Thursday, Saturday, and Sunday.

The 3-day resistance band full body workout plan allows for a day of rest between each workout session, with a two-day break at the end for recovery.

• Monday: Full Body Session
• Tuesday: Rest Day
• Wednesday: Full Body Session
• Thursday: Rest Day
• Friday: Full Body Session
• Saturday: Rest Day
• Sunday: Rest Day

Let’s explore our comprehensive 3-day full-body workout routine using resistance bands:

Monday

• Banded Squats: 3 sets x 10 – 12 reps
• Banded Seated Leg Press: 10 – 12 reps
• Banded Chest Press: 3 sets x 10 – 12 reps
• Banded Inclined Flyes: 3 sets x 10 – 12 reps
• Banded Overhead Press: 3 sets x 10 – 12 reps
• Banded Lateral Raises: 3 sets x 10 – 12 reps
• Banded Bent Over Rows: 3 sets x 10 – 12 reps
• Banded Lat Pulldowns: 3 sets x 10 – 12 reps
• Banded Tricep Kickbacks: 3 sets x 10 – 12 reps
• Banded Hammer Curls: 3 sets x 10 – 12 reps
• Banded Calf Raises: 3 sets x 20 reps
• Banded Russian Twists: 3 sets x 20 reps
• Banded Bicycle Crunches: 3 sets x 20 reps

Wednesday

• Banded Deadlifts: 3 sets x 10 – 12 reps
• Banded Lunges: 3 sets x 10 – 12 reps
• Banded Glute Bridge: 3 sets x 10 – 12 reps
• Banded Push-ups: 3 sets x 10 – 12 reps
• Banded Rows: 3 sets x 10 – 12 reps
• Banded Front Raises: 10 – 12 reps
• Banded Face Pulls: 3 sets x 10 – 12 reps
• Banded Seated Rows: 3 sets x 10 – 12 reps
• Banded Tricep Extensions: 3 sets x 10 – 12 reps
• Banded Concentration Curls: 3 sets x 10 – 12 reps
• Banded Reverse Grip Curls: 3 sets x 10 – 12 reps
• Banded Single-Leg Calf Raises: 3 sets x 15 reps on each sides
• Banded Plank with Leg Lifts: 3 sets x 20 reps

Friday

• Banded Squat to Overhead Press: 3 sets x 10 – 12 reps
• Banded Side Leg Raises: 3 sets x 10 – 12 reps
• Banded Push-ups: 3 sets x 10 – 12 reps
• Banded Chest Pullover: 3 sets x 10 – 12 reps
• Banded Upright Rows: 3 sets x 10 – 12 reps
• Banded Shrugs: 3 sets x 10 – 12 reps
• Banded Pull Apart: 3 sets x 10 – 12 reps
• Banded Triceps Pushdowns: 3 sets x 10 – 12 reps
• Banded Bicep Curls: 3 sets x 10 – 12 reps
• Banded Cross Body Hammer Curls: 3 sets x 10 – 12 reps
• Banded Tibialis Extension: 3 sets x 15-20 reps
• Banded Leg Raises: 3 sets x 15-20 reps
• Banded Kneeling Abs Crunch: 3 sets x 20 reps

Note: Feel free to customize the sets and reps according to your preferences. Choose a resistance band that challenges you while allowing you to maintain proper form.

Resistance Band Full Body Workout Program PDF

Access our exclusive PDF guide and kickstart your fitness journey with our 3-Day Full Body Workout Routine using Resistance Bands. Take the first step towards a stronger and healthier lifestyle by downloading the guide now.

Don’t miss:

3 Day Resistance Band Push Pull Leg Split Workout Routine
4-Day Resistance Band Upper Lower Split Workout Routine
3 Day Cable Machine Full Body Workout Routine

Final Words

Our 3-day full body workout routine with resistance bands is the perfect solution for anyone looking to build muscle, increase strength, and improve overall well-being. With the versatility and accessibility of resistance bands, you can enjoy a convenient alternative to the gym.

By incorporating a range of exercises, we ensure a comprehensive approach to full-body fitness, targeting multiple muscle groups at once.

Say goodbye to gym memberships and embrace the versatility and effectiveness of resistance band workouts.

References

1. Wasserberger, Kyle W.; Downs, Jessica L.; Barfield, Jeff W.; Williams, Teasie K.; Oliver, Gretchen D D. Lumbopelvic-Hip Complex and Scapular Stabilizing Muscle Activations During Full-Body Exercises With and Without Resistance Bands. Journal of Strength and Conditioning Research 34(10):p 2840-2848, October 2020. | DOI: 10.1519/JSC.0000000000002842
2. Phil Page, & Todd Ellenbecker. Strength Band Training Third Edition, IL: Human Kinetics.
3. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172