Bands at Home
Six weeks of full-body strength with a set of loop bands and a door anchor, three days a week. When the reps top out, the next band.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Three or four loop bands from light to heavy, a door anchor, and a bench or a sturdy step if you have one.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push and Squat
- Band Bench Press or Push-up 3 × 10-20
- Band Squat 3 × 10-20
- Band Shoulder Press 3 × 10-20
- Band Skull Crusher 2 × 12-20
- Dead Bug 2 × 8-12
Band under the bench for the press, or push-ups on the floor. Stand on the band for the squat and press.
Day 2 Pull and Hinge
- Band Row 3 × 10-20
- Band Good Morning 3 × 10-20
- Band Pull-Apart 3 × 15-25
- Band Hip Lift 2 × 12-20
- Band External Rotation 2 × 12-20
Anchor at chest height in the door for the row. Hinge with a long back on the good morning.
Day 3 Legs and Shoulders
- Band Squat 3 × 10-20
- Monster Walk 3 × 10-20
- Band Lateral Raise 3 × 12-20
- Band Back Flye 2 × 12-20
- Band Calf Raise 2 × 15-25
Monster walks count steps each way. Lightest band for the raises and the flye.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Shoulders · Chest · Quadriceps · Abdominals · Abductors · Calves · Glutes · Hamstrings · Middle back · Triceps
Plans like this one
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