Resistance Band Upper/Lower

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.

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Week 1

Week 2

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up (Band)

Overhead Press (Band)

Fly (Band)

Tricep Extension (Band)

Pallof Press

Upper

Squat (Band)

Bulgarian Split Squat (Bodyweight)

Nordic Curl

Calf Raise (Band)

Jump Rope

Lower

Bent Over Row (Band)

Lat Pulldown (Band)

Band Face Pull

Bicep Curl (Band)

Woodchopper (Band)

Romanian Deadlift (Band)

Hip Thrust (Band)

Seated Leg Curl (Band)

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