Build Muscle Recommended program

Resistance Band Full Body

Build muscle anywhere with one resistance band: chest presses, rows, pulldowns, overhead presses and pull-throughs, plus split squats and arm work. Joint-friendly and easy to pack.

12exercises

36min

23sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Band Pull-Apart

1 sets 15 reps Upper Back

rest 15s

Main 8 exercises

Band Chest Press

3 sets 12-15 reps Chest

rest 45s

Band Seated Row

3 sets 12-15 reps Upper Back

rest 45s

Band Pull-Through

3 sets 12-15 reps Glutes

rest 45s

Band Lat Pulldown

2 sets 12-15 reps Lats

rest 45s

Band Overhead Press

2 sets 12-15 reps Shoulders

rest 45s

Split Squat

2 sets 10-12 reps Quadriceps

rest 45s

Resistance Band Biceps Curl

2 sets 10-12 reps Biceps

rest 45s

Resistance Band Triceps Pushdown

2 sets 12-15 reps Triceps

rest 45s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s