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Bands and Bodyweight Strength Program

by Jillian S.

Program Description

This program is for anyone who is short on time and equipment looking to build strength. In only 20 minutes 4X a week you will build strength in your whole body using only bodyweight and assorted bands.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Strength, Women's, Muscle
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Mar 28, 2026 12:06
  • Last Edited
    Apr 03, 2026 03:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
19%
Quadriceps
9.5%
Glutes
9.5%
Hamstrings
9.5%
Lats
9.5%
Chest
9.5%
Upper Back
9.5%
Rear Delts
9.5%
Middle Delts
9.5%
Abs
4.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Banded Quad burners
2
12 reps
-
1B
Banded Deadlift
2
10 reps
-
2A
Resistance Band Squats
2
12 reps
-
2B
Towel/plate Slider hamstring curl
2
12 reps
-
3A
Single Leg Glute bridge
2
10 reps
-
3B
Bear Crawl hold w/ glute kickbacks
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded chest press
2
10 reps
-
1B
banded bent over row
2
10 reps
-
2A
Narrow push up with shoulder taps
2
10 reps
-
2B
Banded lat pull down
2
10 reps
-
3A
Banded Lateral raise
2
12 reps
-
3B
Hammer curl (banded)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Banded Bulgarian Split Squats
2
10 reps
-
1B
Banded hamstring Curl
2
12 reps
-
2A
Banded hip thrust
2
12 reps
-
2B
Pistol Squat
2
10 reps
-
3A
Banded Good morning
2
12 reps
-
3B
Banded Glute bridge w/ abduction
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Straight Arm pull down
2
10 reps
-
2
Banded Front raise
2
12 reps
-
3
Banded face pull
2
10 reps
-
4
Banded Single Arm Standing Shoulder press
2
10 reps
-
5A
Lying Banded Chest fly
2
12 reps
-
5B
Seated resistance band bicep curls
2
12 reps
-
Week 1
1 / 1 Weeks
Day 3
1A
Banded Bulgarian Split Squats
2 Sets
10 Reps
-
1B
Banded hamstring Curl
2 Sets
12 Reps
-
2A
Banded hip thrust
2 Sets
12 Reps
-
2B
Pistol Squat
2 Sets
10 Reps
-
3A
Banded Good morning
2 Sets
12 Reps
-
3B
Banded Glute bridge w/ abduction
2 Sets
12 Reps
-
Day 1
1A
Banded Quad burners
2 Sets
12 Reps
-
1B
Banded Deadlift
2 Sets
10 Reps
-
2A
Resistance Band Squats
2 Sets
12 Reps
-
2B
Towel/plate Slider hamstring curl
2 Sets
12 Reps
-
3A
Single Leg Glute bridge
2 Sets
10 Reps
-
3B
Bear Crawl hold w/ glute kickbacks
2 Sets
10 Reps
-
Day 2
1A
Banded chest press
2 Sets
10 Reps
-
1B
banded bent over row
2 Sets
10 Reps
-
2A
Narrow push up with shoulder taps
2 Sets
10 Reps
-
2B
Banded lat pull down
2 Sets
10 Reps
-
3A
Banded Lateral raise
2 Sets
12 Reps
-
3B
Hammer curl (banded)
2 Sets
12 Reps
-
Day 4
1
Banded Straight Arm pull down
2 Sets
10 Reps
-
2
Banded Front raise
2 Sets
12 Reps
-
3
Banded face pull
2 Sets
10 Reps
-
4
Banded Single Arm Standing Shoulder press
2 Sets
10 Reps
-
5A
Lying Banded Chest fly
2 Sets
12 Reps
-
5B
Seated resistance band bicep curls
2 Sets
12 Reps
-