The Ultimate Full Body Beginner Resistance Band Workout Routine

If you are serious about your home workouts, resistance training should definitely be part of your regime. And to get you started, I’ve made you the perfect beginner resistance band workout routine!

Through the 3-day split, you will be working out your body – from top to toe, leaving no muscle untouched! By following this routine, and also the listed progression tips, you WILL see results.

Good luck!

The Ultimate 3-Day Beginner Resistance Band Workout Routine

This routine consists of three workouts – A, B, and C. The goal is to leave at least a day of rest in-between for optimal recovery and performance. Each of these workouts is designed to stimulate a significant percentage of your muscles and help you burn a fair amount of calories.

If your goal is general fitness (more muscle, improved physical abilities, and less fat), it will help you immensely. 

Workout A

Single-arm chest press – 2 to 4 sets of 12 to 20 reps per side

Band lat pulldowns – 2 to 4 sets of 12 to 20 reps per side

Overhead single-arm shoulder press – 2 to 3 sets of 15 to 25 reps per side

Band pull aparts – 2 sets of 15 to 25 reps

Banded squats – 2 to 3 sets of 10 to 20 reps

Banded glute bridges – 2 sets of 12 to 25 reps

Workout B

Horizontal band rows – 2 to 4 sets of 12 to 20 reps

Standing band chest fly – 2 to 4 sets of 12 to 20 reps

Banded face pulls – 3 sets of 15 to 25 reps

Standing shoulder lateral raise – 2 to 3 sets of 12 to 25 reps

Standing band bicep curls – 2 to 3 sets of 12 to 20 reps

Standing overhead band tricep extensions – 2 to 3 sets of 12 to 20 reps

Workout C

Banded squats – 3 to 4 sets of 10 to 20 reps

Band prone hamstring curls – 3 to 4 sets of 10 to 20 reps

Band split squats – 2 to 3 sets of 8 to 15 reps (per leg)

Banded glute bridges – 2 to 3 sets of 12 to 25 reps

Single-arm chest press – 2 to 3 sets of 12 to 20 reps per side

Band lat pulldowns – 2 to 3 sets of 12 to 20 reps

The Equipment You’ll Need

Given the difference between the movements, it’s best to have at least two or three different resistance bands. The reason is, some exercises (such as the chest press) will require stronger bands, where others (like the band pull apart) are best done with lighter bands.

It’s also a good idea to have two types of bands: looped and open with handles. For instance, looped bands will be good for moments like the squat and glute bridge. In contrast, open bands with handles will be more useful for movements like lat pulldowns and bicep curls.

Even though you’ll be using bands for your training, you should be able to do most repetitions smoothly and with reasonable control. If the start of the repetition feels effortless, but the end feels impossible, you might not have the correct band for the task.

A resistance band door anchor might also be beneficial to have. These items are attached to doors and allow you to then secure the resistance band on them. This would be quite handy, especially for movements like chest flyes, lat pulldowns, and face pulls.

How to Progress With This Routine

Having a routine you can start using is great. But knowing where this routine will take you and how to use it for a long time is priceless. 

Progression is an integral part of training, and we need to have a good idea of how to make it happen. That’s relatively straightforward with free weights. The single best way is to start lifting more weight over time. With bands, it can be a bit more difficult. Still, it’s not impossible. 

Your best option still is to use heavier bands as you get stronger. Bands come in different colors, each representing a tension level. In most cases, green means less tense, while red and blue represent the strongest bands. 

For example, you can start with a green band for chest pressing and gradually work through blue, red, and eventually – black. 

Other methods include:

Do More Repetitions

If you find it easy to do the recommended repetitions from above, you can do more. Research finds that even low intensities can spark muscle gain, so long as you push yourself sufficiently (1).

Do More Total Sets

Given that training volume is correlated with growth, doing more work over time is a great way to keep progressing. For example, instead of doing three sets, do four or five (2).

Do the Same Amount of Work, But in Less Time

This is yet another fun way to keep challenging yourself. For instance, you can set timer goals for each workout and try to make some minor improvements every week. If a workout takes you 32 minutes to finish the first time around, aim to do it a bit quicker in each subsequent session.

Add Extra Exercises

If you begin to find each workout too easy to finish, why not add additional movements here and there? For instance, instead of doing two exercises for the chest, do three (2).

Replace Some Movements With More Challenging Alternatives

At some point, certain exercises will start feeling too easy. So, it wouldn’t be a bad idea to switch them for more challenging variations. For example, if band chest presses get to be too easy, move on to banded push-ups.

Frequently Asked Questions (FAQ)

Are Resistance Bands Good for Beginners?

Yes, resistance bands are good for beginners. As a matter of fact, resistance bands work great even for seasoned trainers. No matter your fitness level, resistance band exercise will be an excellent addition to your workout routine. For best results, include several forms of strength training in your program. Suspension trainers and dumbbells bring another type of resistance – providing amazing results when combined!


What Resistance Band Should a Beginner Use?

There are several different types of resistance bands, to name a few:

  • Looped bands
  • Resistance tubes
  • Mini bands
  • Therapy bands
  • Fabric resistance bands

For beginners, I usually recommend looped bands, preferably one of these three best resistance bands I recently reviewed. Loop bands are versatile and will provide you with tons of different exercises. Some of them can be found in my collection of resistance band exercises and workouts. Be sure to bookmark it!

Can you Get Ripped With Just Resistance Bands?

Yes, you can get ripped while just using resistance bands. As long as you stay dedicated and watch your diet, resistance bands will get you just as ripped as any other form of weight training. The key to getting ripped is staying focused and sticking to your regime – even in the periods when you suffer from a dip in motivation.


Do Resistance Band Workouts Really Work?

Resistance bands work if you use them properly. Butt hat goes for dumbbells and all other forms of exercise as well. For a workout to have an effect, you have to give it your best while at it. Working out for an hour but not breaking a sweat will not bring results, no matter what kind of exercise equipment you use.

But used correctly and at sufficient intensity, resistance bands are an amazing type of exercise equipment – that everyone serious about their strength training should own a pair of.


Final Words

There you have it.

Even if you don’t have access to fancy equipment or a gym, you can still have fantastic workouts with just a few bands in your arsenal.

Even better, you can come up with fantastic ways to keep pushing yourself as you build strength and muscle mass.

Try combining this workout routine with calisthenics or suspension training. The results will be amazing! Read more about both in my strength-building archive, LOADED with fitness tips tailored for beginners.

See you there!

Other Helpful Resources


  1. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
  2. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103. doi:10.1249/MSS.0000000000001764