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Resistance Band Workout Planner

Weekly split + exercise list by goal, days/week, and fitness level. Beginner to advanced.

Updated April 2026

Day 1 – Upper push

4 sets × 8-12 — rest 60-90s
  1. 1. Band chest pressmedium
  2. 2. Band woodchopmedium
  3. 3. Band lateral raiselight
  4. 4. Band Pallof pressmedium
  5. 5. Band front raiselight
  6. 6. Band russian twistlight

Day 2 – Lower

4 sets × 8-12 — rest 60-90s
  1. 1. Band squatheavy
  2. 2. Band woodchopmedium
  3. 3. Band glute bridgemedium loop
  4. 4. Band Pallof pressmedium
  5. 5. Band clamshelllight loop
  6. 6. Band russian twistlight

Day 3 – Upper pull

4 sets × 8-12 — rest 60-90s
  1. 1. Band bent-over rowheavy
  2. 2. Band woodchopmedium
  3. 3. Band face pulllight
  4. 4. Band Pallof pressmedium
  5. 5. Band pull-apartlight
  6. 6. Band russian twistlight

Day 4 – Lower + mobility

4 sets × 8-12 — rest 60-90s
  1. 1. Band squatheavy
  2. 2. Band hip openerlight loop
  3. 3. Band glute bridgemedium loop
  4. 4. Band ankle dorsiflexionlight loop
  5. 5. Band clamshelllight loop
  6. 6. Band thoracic rotationlight
Progressive overload with bands: shorten the band anchor, stack two bands, slow the eccentric to 3–4s, or add a pause at peak contraction. Jump to a heavier band only when you can hit the top of the rep range with clean form on every set. Re-assess every 3–4 weeks.
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What it does

Pick your goal, days, and level — get a weekly split with exercise lists, sets/reps, and bands needed. From beginner to advanced.

Runs entirely in your browser — no upload, no account, no watermark. For more tools in this category see the full tools index.

Embed this tool on your siteShow snippet

Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.

<iframe src="https://freetoolarena.com/embed/resistance-band-workout-planner" width="100%" height="720" frameborder="0" loading="lazy" title="Resistance Band Workout Planner" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>
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How to use it

  1. Pick goal + days + time.
  2. Set fitness level.
  3. Read weekly workout.

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