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
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 26, 2025 10:24
- Last EditedAug 03, 2025 03:23
Summary
Transform your strength training routine with the Resistance Band Upper/Lower program, designed for a comprehensive 12-week journey. This 4-day-a-week plan focuses on building muscle and enhancing endurance through targeted upper and lower body workouts using resistance bands. Each session features a variety of exercises, including push-ups, squats, and overhead presses, ensuring you engage all major muscle groups effectively. Perfect for at-home training, this program empowers you to achieve your fitness goals with confidence and convenience. Get ready to elevate your strength and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Abs
21.1%
Glutes
19.3%
Hamstrings
15.8%
Upper Back
10.5%
Quadriceps
8.8%
Other
8.8%
Rear Delts
7%
Lower Back
5.3%
Lats
1.8%
Biceps
1.8%
