Workouts · Weekly plans

4-Day Resistance Band Upper/Lower Split for Beginners

A simple 4-day-a-week resistance band training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Rest or walk on Wednesday and the weekend.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Resistance Band Upper Body Workout for Beginners

Cross Over - With Bands3 × 10Chest

Pullups3 × 10Lats

Band Pull Apart3 × 10Shoulders

Inverted Row3 × 10Upper & Mid Back

Bench Press - With Bands3 × 10Chest

Tuesday: Resistance Band Lower Body Workout for Beginners

Squats - With Bands3 × 10Quads

Band Good Morning3 × 10Hamstrings

Hip Extension with Bands3 × 10Glutes

Hip Flexion with Band3 × 10Quads

Calf Raises - With Bands3 × 15Calves

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