Bands Upper / Lower Workout Routine (4 Days at Home) | Free

Upper

6 exercises · ~55 min

1
Bench Press with BandsBands
4 × 10-15
2
Banded Bent Over RowBands
4 × 10-15
3
Shoulder Press - With BandsBands
3 × 10-12
4
Banded Lat PulldownBands
3 × 10-15
5
PushupsBodyweight
3 × 8-15
6
Band Pull ApartBands
3 × 15-20

Lower

6 exercises · ~55 min

1
Squats with BandsBands
4 × 12-15
2
Banded Romanian DeadliftBands
4 × 10-12
3
Split SquatsBodyweight
3 × 10-12 each
4
Single Leg Glute BridgeBodyweight
3 × 12 each
5
Bodyweight Calf RaiseBodyweight
3 × 15-20
6
PlankBodyweight
3 × 45s

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Bands Upper / Lower questions, answered

Is a band upper/lower split enough?

For the first year or so, yes. Each muscle gets trained twice a week, and moving to a heavier band keeps the work getting harder.

What do I need for this plan?

A set of loop bands in several strengths and a door anchor for the pulldown. Pushups, split squats and planks use bodyweight.

How is this different from full body bands?

Full Body with Bands repeats one session three days a week. This plan splits the work across four days, so each session goes deeper on half the body.

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