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Beginner

Full Body with Bands Workout Routine

A full body band routine trains every major muscle group in one session, done three days a week with a set of resistance bands. Seven exercises cover a press, a row, a squat and a hinge. You progress by moving to a heavier band.

3 days a week · 7 exercises · Bands · free, no account needed to read

  • shoulders
  • chest
  • hamstrings
  • lats
  • quads
  • upper back
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Clay illustration of a set of resistance bands

Full Body

7 exercises · ~60 min

  1. 1
    Banded Lat PulldownBands
    3 × 8-12
  2. 2
    Squats with BandsBands
    3 × 8-12
  3. 3
    Shoulder Press - With BandsBands
    3 × 6-10
  4. 4
    Banded Romanian DeadliftBands
    3 × 8-12
  5. 5
    Banded Bent Over RowBands
    3 × 8-12
  6. 6
    Bench Press with BandsBands
    3 × 8-12
  7. 7
    Band Pull ApartBands
    2 × 12-15
Customize this day

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.

Full Body with Bands questions, answered

Can resistance bands build muscle?

Yes, as long as you take sets close to failure. Bands get harder as they stretch, so the top of each rep is where most of the work happens.

What bands do I need?

A set of loop bands in three or four strengths, plus something overhead to anchor the pulldown to. A door anchor covers it.

How do I add weight with bands?

Move to a thicker band, add a second band, or stand further from the anchor so there is more tension at the start.

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