Workouts · Weekly plans

4-Day Resistance Band Upper/Lower Split for Intermediate

A simple 4-day-a-week resistance band training plan for intermediate. 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 Intermediate

Cross Over - With Bands4 × 8–12Chest

Chin-Up4 × 8–12Lats

Lateral Raise - With Bands4 × 8–12Shoulders

V-Bar Pullup4 × 8–12Lats

Band Skull Crusher4 × 8–12Triceps

Bench Press - With Bands4 × 8–12Chest

Tuesday: Resistance Band Lower Body Workout for Intermediate

Squats - With Bands4 × 8–12Quads

Band Good Morning (Pull Through)4 × 8–12Hamstrings

Hip Lift with Band4 × 8–12Glutes

Hip Flexion with Band4 × 8–12Quads

Calf Raises - With Bands4 × 15Calves

Crunches4 × 15Abs

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