Build serious muscle and strength using only resistance bands.
Routines in this Program
Upper Body Push & Pull
Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.
Full Body Hypertrophy
A balanced full-body session using resistance bands to build strength and control across every major muscle group. Expect steady, focused effort that reinforces great form while keeping your muscles working hard from start to finish.
Rest Day
Give your body the care it deserves today! This gentle session will help flush out soreness, keep you moving, and set you up for a stronger tomorrow — no sweat required.
Lower Body Strength
Build a strong foundation from the ground up! You'll use resistance bands to fire up your legs and glutes with controlled squats and lunges — perfect for developing power and nailing your form.
Banded Upper Body
Kick off your 28-day journey with a clean, focused upper body session built around pushing and pulling. You'll move well, feel strong, and set the foundation for serious gains ahead.
Full Body Mobility
A deep, restorative stretch session to open up your hips and upper back after a hard training week. Expect to feel genuinely looser and more mobile — hold each stretch with intention and breathe into the tension.
Push & Pull Intensity
Get ready to build serious pulling strength with challenging bodyweight row variations pushed to max effort. You'll work through horizontal and vertical pulls that will light up your back, biceps, and rear delts — leaving you stronger and more resilient.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.