An intermediate 4-day resistance band program pairing synergistic muscle groups. Constant tension training for chest & triceps, back & biceps, shoulders & core, and legs & glutes.
Resistance bands deliver constant tension that free weights cannot match — this 4-day split uses that advantage across four tightly paired muscle groups.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Banded Chest Press | 4 × 8-12 | 90s |
| Wide Push-Up | 4 × 8-12 | 90s |
| Banded Tricep Extension | 3 × 12-15 | 60s |
| Push-Up | 3 × 12-15 | 60s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Resistance Band Row | 4 × 8-12 | 90s |
| Resistance Band Pull-Downs | 4 × 10-12 | 90s |
| Banded Bicep Curl | 3 × 12-15 | 60s |
| Banded Reverse Fly | 3 × 12-15 | 60s |
| Superman | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Banded Shoulder Press | 4 × 8-12 | 90s |
| Banded Lateral Raise | 3 × 12-15 | 60s |
| Banded Front Raise | 3 × 12-15 | 60s |
| Banded Face Pull | 3 × 12-15 | 45s |
| Side Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Banded Squat | 4 × 8-12 | 90s |
| Hip Thrust | 4 × 10-12 | 90s |
| Resistance Band Lateral Walks | 3 × 15-20 | 60s |
| Reverse Lunge | 3 × 12-15 | 60s |
| Single-Leg Hip Thrust | 3 × 12-15 | 45s |
The Resistance Band Two-Muscle-Pair Split is 4 days a week, with sessions of about 55 minutes, over 8 weeks.
The Resistance Band Two-Muscle-Pair Split uses resistance bands, plus some bodyweight exercises.
The Resistance Band Two-Muscle-Pair Split is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Inspect bands for fraying or cracks before each session. Anchor bands securely and never release a band under tension.
Track this plan free — sets, rest timers & AI coaching
An intermediate 4-day upper/lower split using only bodyweight. Increase training volume and int…
An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for max…
Intermediate bodyweight program with dedicated chest, back, shoulders, arms and legs days. Prov…
An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core…