Full-Body Resistance Band Bodybuilding Program for Beginners
Duration
- Workout Frequency
- Program Length
- Rest Days
Equipment Needed:
Weekly Split:
- Day 1
- Day 2
- Day 3
- Day 4
Day 1: Full-Body Resistance Workout (Upper Body Focus)
Warm-up:
Workout:
1. Chest Press
- Sets/Reps
2. Standing Rows
- Sets/Reps
3. Overhead Shoulder Press
- Sets/Reps
4. Bicep Curls
- Sets/Reps
5. Tricep Extensions
- Sets/Reps
Day 2: Full-Body Resistance Workout (Lower Body Focus)
Warm-up:
Workout:
1. Squats
- Sets/Reps
2. Glute Bridges
- Sets/Reps
3. Lunges
- Sets/Reps
4. Standing Calf Raises
- Sets/Reps
Day 3: Full-Body Resistance Workout (Core & Balance Focus)
Warm-up:
Workout:
1. Plank with Band Pulls
- Primary muscles:
- Secondary muscles:
- Sets/Reps
2. Russian Twists
- Primary muscles:
- Sets/Reps
3. Side Plank with Band Lateral Raise
- Primary muscles:
- Sets/Reps
4. Mountain Climbers with Band Resistance
- Primary muscles:
- Sets/Reps
Pro Tips for Success
- Progressive Resistance
- Control
- Focus on Form
- Mind-Muscle Connection
- Rest
Common Mistakes to Avoid:
- Rushing the Movement
- Neglecting Form
- Not Increasing Resistance