# Resistance Band Two-Muscle-Pair Split

> An intermediate 4-day resistance band program pairing synergistic muscle groups. Constant tension training for chest & triceps, back & biceps, shoulders & core, and legs & glutes.

Goal: General Fitness · Level: Intermediate · Equipment: Resistance Bands, Bodyweight · 4 days/week · ~55 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/gf-resistance-bands-intermediate-2muscle

## Overview

Resistance bands deliver constant tension that free weights cannot match — this 4-day split uses that advantage across four tightly paired muscle groups.

## The Program

### Day 1 – Chest & Triceps — Chest & Triceps

- **Banded Chest Press** — 4 sets × 8-12 reps, rest 90s
- **Wide Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Banded Tricep Extension** — 3 sets × 12-15 reps, rest 60s
- **Push-Up** — 3 sets × 12-15 reps, rest 60s
- **Plank** — 3 sets × 30s, rest 45s

### Day 2 – Back & Biceps — Back & Biceps

- **Resistance Band Row** — 4 sets × 8-12 reps, rest 90s
- **Resistance Band Pull-Downs** — 4 sets × 10-12 reps, rest 90s
- **Banded Bicep Curl** — 3 sets × 12-15 reps, rest 60s
- **Banded Reverse Fly** — 3 sets × 12-15 reps, rest 60s
- **Superman** — 3 sets × 12-15 reps, rest 45s

### Day 3 – Shoulders & Core — Shoulders & Core

- **Banded Shoulder Press** — 4 sets × 8-12 reps, rest 90s
- **Banded Lateral Raise** — 3 sets × 12-15 reps, rest 60s
- **Banded Front Raise** — 3 sets × 12-15 reps, rest 60s
- **Banded Face Pull** — 3 sets × 12-15 reps, rest 45s
- **Side Plank** — 3 sets × 30s, rest 45s

### Day 4 – Legs & Glutes — Legs & Glutes

- **Banded Squat** — 4 sets × 8-12 reps, rest 90s
- **Hip Thrust** — 4 sets × 10-12 reps, rest 90s
- **Resistance Band Lateral Walks** — 3 sets × 15-20 reps, rest 60s
- **Reverse Lunge** — 3 sets × 12-15 reps, rest 60s
- **Single-Leg Hip Thrust** — 3 sets × 12-15 reps, rest 45s

## Safety notes

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