1Exercise
Band Back Squat
Rest 2m
- 110 reps x 30 kgRIR 3
- 210 reps x 30 kgRIR 2
- 310 reps x 30 kgRIR 1
Brace before each rep, keep knees tracking over mid-foot, and stand up with even pressure through both feet.
Full Body Workouts With Resistance Bands
Evidence-informed full-body resistance-band workouts for adults who want practical strength and muscle progress with straight-set structure, clear RIR targets, and simple week-to-week progression.
Set load units
Workout 1
6 exercises17 sets
Full Body Workouts With Resistance Bands Template
Quadriceps, Hamstrings, Glutes, Lower Back, Chest, Lats, Biceps, Rear Delts, Trapezius
A balanced full-body resistance-band session using squat, hinge, push, and pull patterns with stable straight sets and progressive effort.
- 1
- 2
2ExerciseBand Romanian Deadlift
Rest 2m
- 18 reps x 35 kgRIR 3
- 28 reps x 35 kgRIR 2
- 38 reps x 35 kgRIR 1
Keep spine neutral, push hips back, and keep band close to legs through the full range.
- 3
- 110 reps x 20 kgRIR 3
- 210 reps x 20 kgRIR 2
- 310 reps x 20 kgRIR 1
Press on a slight arc, keep wrists stacked, and pause briefly at end-range without losing torso position.
- 4
- 110 reps x 22 kgRIR 3
- 210 reps x 22 kgRIR 2
- 310 reps x 22 kgRIR 1
Hinge first, then row toward lower ribs. Keep neck neutral and torso stable throughout.
- 5
5ExerciseBand Lat Pulldown
Rest 1m 30s
- 112 reps x 18 kgRIR 3
- 212 reps x 18 kgRIR 2
- 312 reps x 18 kgRIR 1
Drive elbows down toward the torso and keep ribs stacked over pelvis to avoid compensatory arching.
- 6
6ExerciseBand Hammer Curl
Rest 1m 15s
- 112 reps x 10 kgRIR 2
- 212 reps x 10 kgRIR 1
Keep elbows close to sides and avoid torso swing. Slow the lowering phase for better tension.