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 |
Inspect bands for fraying or cracks before each session. Anchor bands securely and never release a band under tension.
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