<aside> Always warm up properly and consult with a healthcare professional before starting any new exercise program.
</aside>
This is a progressive resistance band training program designed for muscle growth over 6 months. Train 4 days per week with adequate rest between sessions.
| Day | Focus |
|---|---|
| Monday | Push (Chest, Shoulders, Triceps) |
| Tuesday | Pull (Back, Biceps) |
| Wednesday | Rest |
| Thursday | Legs & Core |
| Friday | Full Body & Progressive Overload |
| Saturday/Sunday | Rest |
| Exercise | Sets | Reps |
|---|---|---|
| Band Push-ups | 4 | 12-15 |
| Band Chest Press | 4 | 12-15 |
| Overhead Band Press | 3 | 12-15 |
| Lateral Band Raises | 3 | 15-20 |
| Band Tricep Extensions | 3 | 15-20 |
| Band Tricep Pushdowns | 3 | 15-20 |
| Exercise | Sets | Reps |
|---|---|---|
| Band Pull-aparts | 4 | 15-20 |
| Band Rows | 4 | 12-15 |
| Band Lat Pulldowns | 4 | 12-15 |
| Band Face Pulls | 3 | 15-20 |
| Band Bicep Curls | 3 | 12-15 |
| Band Hammer Curls | 3 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Band Squats | 4 | 15-20 |
| Band Romanian Deadlifts | 4 | 12-15 |
| Band Leg Press | 3 | 15-20 |
| Band Calf Raises | 3 | 20-25 |
| Band Pallof Press | 3 | 15 each side |
| Band Woodchoppers | 3 | 15 each side |
<aside>
For Maximum Muscle Growth: