1Exercise
Band Squat
Rest 2m
- 110 reps x 18 kgRIR 3
- 210 reps x 20 kgRIR 2
- 310 reps x 22 kgRIR 1
Keep tripod foot pressure and vertical torso as tolerated; pause briefly at the bottom to reduce momentum.
Workouts With Resistance Bands
Evidence-informed resistance-band workouts for adults who want full-body strength and muscle training with portable equipment, using near-failure effort targets, practical band-tension choices, and clear week-to-week progression.
Set load units
Workout 1
6 exercises17 sets
Resistance Band Full-Body Strength Template
Quadriceps, Hamstrings, Glutes, Lower Back, Chest, Lats, Biceps, Rear Delts, Trapezius, Side Delts
A balanced full-body resistance-band session using squat, hinge, press, row, vertical pull, and shoulder isolation patterns with progressive tension and reps.
- 1
- 2
2ExerciseBand Deadlift
Rest 2m
- 18 reps x 22 kgRIR 3
- 28 reps x 24 kgRIR 2
- 38 reps x 26 kgRIR 1
Hinge from hips, keep lats engaged, and finish tall without overextending lumbar spine.
- 3
- 112 reps x 10 kgRIR 3
- 212 reps x 12 kgRIR 2
- 310 reps x 14 kgRIR 1
Set anchor behind chest height, keep wrists stacked, and avoid shoulder shrug on the press.
- 4
- 112 reps x 10 kgRIR 3
- 212 reps x 12 kgRIR 2
- 310 reps x 14 kgRIR 1
Brace trunk, pull elbows toward hips, and pause at peak contraction to avoid torso swinging.
- 5
5ExerciseBand Lat Pulldown
Rest 1m 30s
- 112 reps x 8 kgRIR 3
- 212 reps x 10 kgRIR 2
- 310 reps x 12 kgRIR 1
Anchor overhead, initiate by pulling shoulder blades down, then drive elbows toward ribs.
- 6
6ExerciseBand Lateral Raise
Rest 1m 15s
- 115 reps x 3 kgRIR 3
- 215 reps x 4 kgRIR 2
Lead with elbows, stop near shoulder height, and keep slight elbow bend throughout.