Workouts · Weekly plans

5-Day Resistance Band Body-Part Split for Beginners

A simple 5-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 at the weekend; keep your steps up.

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 Chest Workout for Beginners

Cross Over - With Bands3 × 10Chest

Bench Press - With Bands3 × 10Chest

Pushups3 × 10Chest

Incline Push-Up3 × 10Chest

Push-Up Wide3 × 10Chest

Tuesday: Resistance Band Back Workout for Beginners

Pullups3 × 10Lats

Inverted Row3 × 10Upper & Mid Back

Chin-Up3 × 10Lats

Hyperextensions With No Hyperextension Bench3 × 10Lower Back

Scapular Pull-Up3 × 10Traps

Wednesday: Resistance Band Legs Workout for Beginners

Squats - With Bands3 × 10Quads

Band Good Morning3 × 10Hamstrings

Hip Flexion with Band3 × 10Quads

Hip Extension with Bands3 × 10Glutes

Calf Raises - With Bands3 × 15Calves

Thursday: Resistance Band Shoulders Workout for Beginners

Band Pull Apart3 × 10Shoulders

Lateral Raise - With Bands3 × 10Shoulders

Back Flyes - With Bands3 × 10Shoulders

External Rotation with Band3 × 10Shoulders

Shoulder Press - With Bands3 × 10Shoulders

Friday: Resistance Band Arms Workout for Beginners

Band Skull Crusher3 × 10Triceps

Speed Band Overhead Triceps3 × 10Triceps

Bench Dips3 × 10Triceps

Incline Push-Up Close-Grip3 × 10Triceps

Body Tricep Press3 × 10Triceps

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