Band & Bodyweight Trainer

Band & Bodyweight Trainer

Workout Summary
Main Goal Build Muscle & General Health
Workout Type Split
Targeted Gender Any
Training Experience Beginner
Program Duration 8 Weeks
Days Per Week 3 Days
Time Per Workout 15-30 Minutes
Equipment Needed Bands & Mini Bands
Recommended Supplements Protein Powder, Multi-Vitamin, Creatine

Achieving health and physical vitality does not require a gym membership or intricate exercise programming. You just have to execute proper exercise technique and be disciplined with a sound plan.

This program exposes you to the main movement patterns using your bodyweight and band tension. This means your injury risk is extremely minimal but you still reap the benefits of compound exercises. This is excellent for those new to overall exercise or seasoned vets who travel or need a break from the loading in the weight room.

You will need Exercise Bands and Mini-Bands of various tensions. To reap the full benefits of this program, you have to be disciplined enough to use the appropriate band to get the proper tension when training. You want to feel tension throughout the full range-of-motion with each exercise. 

Program Notes:

  • (E) = Each
  • Superset = Perform 2 exercises back-to-back with no rest
  • Core Circuit - perform all 4 exercises without rest to complete 1 round

Weeks 1-4

20 Minute Banded Core Circuit
Day 1 | 4 Round Circuit
Exercise Time
Mini Band Bicycle Crunch 45 seconds
Mini Band Mountain Climbers 45 seconds
Mini Band Bear Crawl (Around Legs) 45 seconds
Mini Band Plank Alternating Kickbacks 45 seconds
Rest For 90 Seconds
Repeat New Round
Lower Body
Day 2
Exercise Reps
Band Overhead Squat 15
Band Glute Bridge 20
Band Squat 15
Band Overhead Reverse Lunge 12 (E)
Mini Band Wide to Narrow Jump Squat 15
Mini Band Squat Thrust 10
**Superset 2 exercises for 3 sets each**
Rest for 90 Second after each superset
Upper Body
Day 3
Exercise Reps
Band Pull Apart 15
Band Shoulder Press 15
Band Bent Over Row 20
Band Lateral Raise 15 (E)
Band Seated Row 15
Band OVH Tricep Ext 15
**Superset 2 exercises for 4 sets each**
Rest for 90 Second after each superset

Weeks 5-8

20 Minute Banded Core Circuit
Day 1 | 4 Round Circuit
Exercise Time
Mini Band Bicycle Crunch 45 seconds
Mini Band Mountain Climbers 45 seconds
Mini Band Bear Crawl (Around Legs) 45 seconds
Mini Band Plank Alternating Kickbacks 45 seconds
Rest For 90 Seconds
Repeat New Round
Lower Body
Day 2
Exercise Reps
Band Thruster 12
Band Lying Leg Press 20
Band Deadlift 15
Band Glute Kickback 15 (E)
Band Single Leg Glute Bridge 20 (E)
Mini-Band Frog Pumps 20
**Superset 2 exercises for 4 sets each**
Rest for 90 Second after each superset
Upper Body
Day 3
Exercise Reps
Band Birddog 15(E)
Band Seated Facepull 15
Band Upright Row 20
Band Bicep Curl 20
Band Tricep Kickback 15 (E)
Band Overhead Lat Pull Apart 15
**Superset 2 exercises for 4 sets each**
Rest for 90 Second after each superset
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