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Resistance Band Upper/Lower

by Mariano N.
10 athletes joined

Program Description

This 4-day upper/lower split uses science-backed exercises to maximize muscle growth with just bands and bodyweight, focusing on progressive overload, stretch-mediated hypertrophy, and compound movements. Each session includes 4-5 exercises and trains muscles 2x/week for optimal gains. Perfect For: - Travelers / Home lifters with minimal equipment. - Intermediate/advanced trainees wanting an athletic, muscular physique. Progression Plan: - Weeks 1-2: Master form, moderate band tension. - Weeks 3-4: Increase resistance (thicker band) or reps by 10%. - Weeks 5+: - Add drop sets (e.g., heavy band → light band mid-set). - Use isometric pauses (2 sec at peak contraction). Outcome: Expect visible muscle growth, improved strength, and athletic performance in 8-12 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 04, 2025 11:44
  • Last Edited
    Aug 26, 2025 01:45

Summary

Elevate your strength training with the Resistance Band Upper/Lower program, a comprehensive 12-week plan designed to sculpt and tone your entire body. Comprising four workouts each week, this program alternates between upper and lower body sessions, utilizing resistance bands to enhance muscle engagement and build functional strength. Expect to tackle a variety of exercises, including push-ups, squats, and rows, all tailored to challenge your limits and boost your performance. Perfect for at-home workouts, this program empowers you to achieve your fitness goals with flexibility and efficiency.
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Band)
4
8-10 reps
RPE 9
2
Overhead Press (Band)
3
8-10 reps
RPE 9
3
Fly (Band)
3
12-15 reps
RPE 9
4
Tricep Extension (Band)
3
10-12 reps
RPE 9
5
Pallof Press
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Band)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
8-10 reps
RPE 9
3
Nordic Curl
3
6-8 reps
RPE 9
4
Calf Raise (Band)
3
15-20 reps
RPE 9
5
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Band)
4
8-12 reps
RPE 9
2
Lat Pulldown (Band)
3
10-12 reps
RPE 9
3
Band Face Pull
3
12-15 reps
RPE 9
4
Bicep Curl (Band)
3
10-12 reps
RPE 9
5
Woodchopper (Band)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Band)
4
8-12 reps
RPE 9
2
Hip Thrust (Band)
3
10-12 reps
RPE 9
3
Seated Leg Curl (Band)
3
12-15 reps
RPE 9
4
Pallof Press
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Band)
4 Sets
8-10 Reps
@9
2
Overhead Press (Band)
3 Sets
8-10 Reps
@9
3
Fly (Band)
3 Sets
12-15 Reps
@9
4
Tricep Extension (Band)
3 Sets
10-12 Reps
@9
5
Pallof Press
3 Sets
10 Reps
@9
Day 2
1
Squat (Band)
4 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Bodyweight)
3 Sets
8-10 Reps
@9
3
Nordic Curl
3 Sets
6-8 Reps
@9
4
Calf Raise (Band)
3 Sets
15-20 Reps
@9
5
Jump Rope
3 Sets
0.5 mins
-
Day 3
1
Bent Over Row (Band)
4 Sets
8-12 Reps
@9
2
Lat Pulldown (Band)
3 Sets
10-12 Reps
@9
3
Band Face Pull
3 Sets
12-15 Reps
@9
4
Bicep Curl (Band)
3 Sets
10-12 Reps
@9
5
Woodchopper (Band)
3 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Band)
4 Sets
8-12 Reps
@9
2
Hip Thrust (Band)
3 Sets
10-12 Reps
@9
3
Seated Leg Curl (Band)
3 Sets
12-15 Reps
@9
4
Pallof Press
3 Sets
10 Reps
-