This free 12-Week Resistance Band Training Program PDF is the best plan on the internet. It’s professionally designed, comprehensive, and user-friendly. If you want to get in shape with resistance bands, this resistance band exercise program is KING! 

I wish I had it a long time ago. I was turned off by resistance band exercises for years because I didn’t think they worked. 

After quitting our jobs as engineers in 2017, our traveling lifestyle forced us to learn how to use resistance bands. Since then, we have compiled the best resistance band exercises and achieved amazing results. 

We created this program to spread our love for resistance band training by helping people get results. Even though it’s better than most paid programs, we’ve kept it free to help more people, 3,763 people and counting! 

In this article, you’ll learn how to get started with the resistance band workout routine and safely do the 55 best exercises for the upper body, lower body, and core.

Are you pumped (see what I did there)??

resistance bands workout routine ryan and alex duo life

12-Week Resistance Band Training Program PDF and Exercise Guide

We advocate for workouts that can be done anywhere. Given our lifestyle, having freedom from a gym or heavy equipment is what keeps us consistent. Resistance bands and this exercise program allow you to work out anytime, anywhere.

To keep you safe and make the program most effective, we’ll demonstrate and instruct how to do each exercise for the upper body, lower body, and core (there are 55 exercises in the program).

Also available for free is the 12-Week Resistance Band Training Program PDF, your printable workout plan/chart/calendar (it’s also used to track reps and band color but that would have been too many slashes). 

For three days a week, you’ll follow the scheduled exercises and, due to variety, periodization, and the use of our weight tracker sheet, you’ll see amazing results.

We’ve put tons of time into this program and it might be a mistake giving it away for free…. but, we’ll do it with a smile on our face (like the ones we have during reverse flys our neighborhood park in Mexico).

This is an in-depth article, covering everything you need to know to complete the resistance band exercise program, including step-by-step GIF demonstrations and written instructions for each exercise.

It’s about a 10-15 minute read, so if you don’t have time now, download the 12-Week Resistance Band Training Program PDF below. You’ll get an email from us with everything you need. 


12-Week Resistance Band Training Program PDF

Download and instantly access the printable resistance band exercise program chart and resistance tracker sheet.

- A 12-week calendar with built-in variety and periodization
- Videos of 55 full-body resistance band exercises
- Professional instruction to ensure proper form
- We're an email away for support

Why We Love Resistance Band Exercises

We use these resistance bands exercises to supplement an optimized workout plan that includes cardio, flexibility, and bodyweight strength training.

Alex and I have been doing resistance band exercises for many years through workout programs on BODi. We trust these workout plans since they are structured and designed by world-renowned trainers and sports scientists. If you already have a membership, try using resistance tubes along with P90X3 or LIIFT4.

Resistance training with bands is often referred to as “functional fitness.” That’s accurate, and simply put, it means that bodyweight exercises train your body to function and perform better in the real world.

If you’re training to competitively lift small cars, this is not for you. But if you want to go out and ski, hike, run, chase your kids, and play softball at a higher level without getting injured, this is the best thing you can be doing.

The resistance band workout routine is perfect for beginners and seniors. We’ve had dozens of elderly participants who shared life-changing strength and mobility improvements.  

We recommend pairing the 12-Week Resistance Band Training Program with cardio, such as walking, hiking, or running. For more ideas, check out our free workouts and programs on our Work Out At Home page.

What’s Included With The Resistance Band Training Program

If you don’t have a plan, plan to fail. Right? With everything online, it’s easy to DIY your workouts, but is that effective? 

Based on our combined 25+ years of experience helping thousands of people through fitness programs, that’s a hard NO. You need a structured plan to follow. So, here is what you get with this resistance band workout plan.

A Free Printable 12-Week Resistance Band Training Program PDF

Again, having a plan is critical if you want to get results. And not just a basic daily plan to repeat over and over until your mind and muscles fall into a deep state of boredom.

In any quality workout plan, variety and periodization are the make-it-or-break-it components. Without variety, boredom, plateau, and injury are inevitable. And, without periodization (a fancy word for increasing difficulty over time), the progress is unsatisfactory.

Also, to consistently challenge your muscles, you need to write down the weights that you are lifting. Then, next time, matching or increasing that weight ensures progress.

Since we can’t rely on memory for this information, we’ve outlined a method for tracking your weight with resistance bands in our article, ‘How to Use Resistance Bands.’

1. Resistance band workout calendar

The printable PDF calendar or chart shows you what exercise to do, when to do it, and for how long. Using this will push you out of your comfort zone and toward serious progress.

The schedule includes workouts three days a week for 12 weeks. Every 2 weeks, the workouts become longer and more difficult. Individual workouts range from 15 minutes to 30 minutes, depending on your pace.

And yes, working out 3 days a week is enough. It’s not about quantity it’s about the volume and intensity of the workouts.

2. Repetition and resistance level tracker sheet

Included in the resistance band workouts PDF is space to record your resistance level or band color on your printed tracker sheet. Then, in the following weeks, you can make sure you are making progress and continually challenging yourself.

3. Results tracking body measurement chart

How will you know that these workouts are working if you don’t track your progress? Included with the program is our Body Measurement Chart and instructions on how and where to measure.

4. Support and future revisions

When you download the 12-Week Resistance Band Training Program PDF, you’ll have instant access to the calendar and weight tracking sheet. We will get in touch with you shortly after you sign up, and we will always be available for support.

5. Pictures of every resistance band exercise

Included with the training program is an exercise chart with pictures of every exercise. Organized by muscle group, this exercise cheat sheet makes this program easy to follow. Good luck finding another free program that offers all of this!

Video (GIF), Photo, and Written Instruction for 55 Resistance Bands Exercises

All of the exercises in this article use resistance tubes with handles. You need multiple resistance bands and a door attachment, which is used for many of the band exercises.

Each exercise requires a proper form to prevent injury and maximize results. Therefore, please review the written and video instructions for each exercise thoroughly.

Lastly, these resistance exercises are beginner-level through advanced. Each exercise can be modified or intensified. Alex (on the purple yoga mat) demonstrates modifications throughout this workout.

1. Upper Body Resistance Band Exercises

Resistance band exercises are incredible for increasing upper body strength. Exercises in this routine target your biceps, triceps, shoulders, upper back muscles, and chest muscles.

2. Resistance Band Core Exercises

Ab exercises with resistance bands are useful because they provide resistance during cross-body rotational movements. These core exercises, lower back included, will provide stability, protect your spine, and prevent injury.

Many people pair our this program with our 30-Day Ab Challenge.

3. Lower Body Resistance Band Exercises

The lower body resistance band moves included in the resistance bands exercise program target the glutes, quads, hamstrings, adductors and abductors, and calves.

Resistance Bands Workout Routine Disclaimer:

We are engineers by trade and, although we’re highly knowledgeable about fitness, we are not certified personal trainers.

Therefore, these resistance band exercises and the downloadable plan have been reviewed by multiple fitness professionals with a combined 45 years of experience as certified personal trainers. 

With their help, our written instruction ensures proper form. Proceed at your own risk! If you have injuries or other concerns, discuss them with your physician before attempting these exercises.


12-Week Resistance Band Training Program PDF

Download and instantly access the printable resistance band exercise program chart and resistance tracker sheet.

- A 12-week calendar with built-in variety and periodization
- Videos of 55 full-body resistance band exercises
- Professional instruction to ensure proper form
- We're an email away for support

Resistance Band Workouts: The Benefits and Our Best Tips

We wrote an entire article on the benefits of using resistance bands. So, if you’re not yet sold on bands, read about the science behind resistance bands vs. weights.

Resistance Band Benefits

To sum it up, there are three key advantages to using resistance bands outside of just cost and portability.

1. You get multi-directional resistance

With resistance bands, you’re not limited to gravity forces in the vertical plane. Therefore, you can capitalize on multi-directional resistance, which is excellent functional training for activities like swinging a baseball bat in the horizontal plane.

2. They keep you honest and safe

With resistance tubes, you can’t cheat. Tension forces are not influenced by momentum. Resistance bands force you to have better form, which makes them considerably safer to use.

3. Your muscles work harder

Resistance bands deliver a variable force. As the band lengthens, the force increases. For example, with free weights, at the top of a bicep curl, your muscles relax as the weight falls toward your shoulder.

With resistance bands, your muscles experience the highest tension at the top of a bicep curl. Since the resistance and muscle strength curves (strength is highest when the bicep is shortest) are matched, resistance bands make your muscles work harder.

Tips for Resistance Band Exercises

Before starting the 12-Week Resistance Band Training Program, it’s essential to understand the basics of how to use resistance bands. In a separate article, ‘How to Use Resistance Bands,’ we show you all the ways to properly adjust the tension of your resistance bands.

Proper tension is critical since you want to achieve muscle fatigue between 8 and 12 reps.

You should read the full article, but below is a summary of key points to help you maximize your gains.

1. Have 3-4 tubes for a range of resistance

At a minimum, you need three, but ideally four bands, each with a different weight load. Without these, too many exercises will be too hard to do with proper form, or they won’t be challenging enough.

If you’re exercising with your partner, it’s best to have 4-5 different bands. You would not use the same resistance band for arms as you would for squats.

2. Mark the center of the resistance tube

Marking the center with a sharpie ensures equal resistance on both sides, preventing muscle imbalances. Tracking weight with resistance bands is harder than free weights, which are clearly labeled, but it’s still necessary.

When you mark the center, you can increase resistance by moving your feet (in the case of squats and bicep curls, for example) further from the center.

During week 1 of the 12-Week Resistance Band Training Program, your feet might be 4 inches from the center during bicep curls with the blue band. You would record that as B4. By week 2, you can target B6.

3. Be patient

Learning these resistance band exercises for beginners requires patience. It takes time to learn how to use resistance bands to achieve muscle failure for each muscle group. Give yourself at least a month to learn how to use them effectively.

For example, if your resistance band is too long, you will learn to make a loop and shorten it. Or, if you have too much tension, you can adjust from a square stance to a staggered stance, with only one foot on the band.

4. Be safe and go slow

Make sure you check your bands regularly for damage or voids and check that the door attachment is secure before starting your reps. Don’t buy crappy bands or use old ones. The best bands are the snap-resistant Bodylastics.

Now that you’re safe,  the more slow and in control you are, the stronger your muscles become. By doing the resistance band exercises slowly, you will consistently achieve muscle failure.

5. Transition quickly

When you eliminate breaks and quickly move from one exercise to the next, these resistance band exercises second as a cardio workout routine. We know this is the case because we track our workouts and consistently hit a bpm of 140-150.

No chitchat, checking your phone, or looking in the mirror between moves. Stay focused.

7. Follow the plan to a “T”

For best results, follow the plan to a “T.” All you have to do is show up three days a week.

Make sure you warm up before each workout and print out the 12-Week Resistance Band Workout Routine PDF calendar so that you can record your resistance level and cross off finished workouts. This will help you stay accountable during the program.

The Only Bands We Recommend

We have a strong opinion here. Why? Because we have had clients get injured. It feels awful getting an email with a picture of a stitched-up forehead gash from a faulty door attachment.

We used to use SPRI bands because they are in gyms and the known industry leader. If you have these, great. But if you have some knock-off brand or need to buy resistance tubes, we only recommend the ones by Bodylastics.

They have a patented snap-resistance design, and high-quality handles and door attachments. No, we are not affiliated with them. It’s just what we use. They’re simply the best and we care about your safety.

Also, to clarify terminology, resistance bands and resistance tubes are similar but different. Technically, resistance bands are flat and looped (like an enlarged rubber band), whereas resistance tubes have handles.

For these resistance band exercises, we only use resistance tubes. However, like everyone else, we refer to them as resistance bands.

Which Bodylastics resistance tubes do I need?

If you’re doing your resistance band workouts alone, you just need this set of Bodylastic resistance tubes.

Typically, Alex and I are completing resistance band workouts together. We can share the bands since we’re usually using different resistance levels, however, we need two sets of handles and door attachments.

If you’re working out with a partner and one of you uses more resistance than the other, you can get this set of Bodylastic resistance tubes.

the 55 best FULL-BODY resistance band exercises

Below are all 55 total body resistance band exercises. We’ve put in the leg work and done the research. These are the best, most effective resistance band exercises for upper body, lower body, and core. 

To best utilize these amazing exercises, gain access to the 12-Week Resistance Band Training Program PDF that includes the printable workout calendar and a weight/resistance tracking sheet to ensure consistent progress.


12-Week Resistance Band Training Program PDF

Download and instantly access the printable resistance band exercise program chart and resistance tracker sheet.

- A 12-week calendar with built-in variety and periodization
- Videos of 55 full-body resistance band exercises
- Professional instruction to ensure proper form
- We're an email away for support

Lower Body Resistance Band Exercises

To properly strengthen leg muscles with resistance bands, you must have heavy or ultra heavy weight bands. Otherwise, you won’t be able to achieve muscle failure.

Below are the best resistance band leg exercises to strengthen your hamstrings, quads, glutes, and hips.


Using resistance bands for squats are highly effective as leg exercises, activating both your leg and butt muscles.

Place your feet square, shoulder-distance apart. Put your weight in your heels, don’t let the bands pull you forward, and keep your knees behind your toes. Only go as low as you can without arching your lower back.

Sumo squats

Sumo squats with resistance bands are similar to squats but with your feet angled outward at 45° and broader than shoulder distance apart.

Put your weight in heels and follow the same rules as squats. You’ll likely need heavy-weight resistance bands for many of these resistance band leg exercises.

Squat to press

This is a total body exercise with resistance bands combining squats and overhead shoulder presses. Move slowly and controlled to maintain balance and form. Engage your core and don’t thrust your hips at the top of the move.

Hold the band at shoulder height, and as you straighten up, raise the band overhead. Keep your knees over your toes, and don’t let them collapse inward.

Straight leg deadlifts

Deadlifts are an incredible leg and butt exercise with resistance bands, and they’re safer than weights in our experience. Again, you’ll likely need heavy-weight resistance bands.

Keep your feet shoulder-distance apart. Push your butt back and lean forward at the hips. Maintain a slight bend in your knees and keep your core flexed.

Don’t squeeze your glutes and thrust your hips forward at the top. This is not proper form, and it stresses your lower back.

Reverse lunges

An excellent resistance band quad exercise is the reverse lunge. Lunges with resistance bands are my favorite moves because they point out strength imbalances in your legs. 

Loop the band underneath your foot if you need more resistance. The front knee stays behind toes, and keep your weight in your heels. Aim for a 90° bend in the front and back knee. Also, make sure your knees stay in line with your ankle and resist them from tracking in or out.

Bulgarian split squats

Follow the same form instructions as squats, but to further isolate your quads and challenge your balance, put your back leg up on a chair for resistance band Bulgarian split squats. 

Precaution: This is a very challenging move. Start with bodyweight and when you can do 20 with good form, add resistance with the bands. 

Lateral walks

Lateral walks are our go-to hip-strengthening exercise with resistance bands. You can choose a narrower (Ryan) or a wider stance (Alex). Space your feet so there is adequate resistance. You should feel the burn quickly.

There are numerous hip strengthening moves incorporated into our BODi workouts, both in static and dynamic exercises. Therefore, we don’t dive deep into hip strengthening exercises in the Resistance Band Workout Routine.

If hip strengthening is an area you need to focus on, we recommend you explore a variety of moves like clamshells and fire hydrants.

Run-in-place front/back

Wrap the band around your waist and attach both handles to the door attachment at waist height. Move away from the wall until the resistance feels adequate.

You can measure your steps from the wall to record the resistance level on your tracker sheet (see ‘How to Use Resistance Bands‘).

Facing forward, engage core and glutes. Then, high knee run in place as fast as you can. Pump your arms to maximize the cardio benefits. Then face backward and repeat.

Run-in-place left/right

Follow the same rules as above but face to the left and right sides. If you’re working out with your significant other (here’s why you should be), maintain dreamy eye contact, and complete the exercise with smiles. 

Standing abduction

For this resistance band leg exercise, prepare to strengthen your hip abductor stability muscles. Attach both handles of the resistance band to the door attachment placed at ankle height. 

Wrap the band around your ankle and stand about 2 to 4 feet away from the door for adequate resistance. It’s best to balance on one leg during this exercise. Put your hands on your hips and focus on and object in front of you to maintain stability.

Keep your posture straight and engage your core. Focus on pushing the resistance away from your body with your heel and keep both legs straight. These muscles are often forgotten, so don’t be surprised if this is difficult.

Standing adduction

Your hip adductor muscles are likely even more forgotten than your abductors. Follow the same process as above, but this time you will be pulling (with your heel) the resistance toward your stationary foot. 

Core resistance band exercises

The core, which includes abs, obliques, and lower back muscles, can significantly benefit from resistance bands exercises. Bodyweight ab exercises are great, but band exercises for abs provide resistance in all directions.

This is great news for golfers, softball players, and anyone who ever lifts a bag of groceries onto the counter. Remember, our 30-Day Ab Challenge is a great way to bolster your results during the 12-week Resistance Bands Workout Routine.

Core rotation

Attach your resistance band to the door at elbow height. Engage your core, grip the handle, straighten your arms, and lift them out in front of you. Use your core muscles to rotate your torso. Then switch sides.

Anti-rotation squat

During this resistance band ab exercise, you get a bonus quad burn. Again, attach your resistance band to the door at elbow height and stand with your side to the wall. With your feet shoulder-width apart, sink into a squat while holding the band at chest level.

Then, extend the band away from your chest and back in an in-and-out motion. Engage your core muscles and resist rotation. Then switch sides.

High/low rotation

Place your door attachment overhead, ideally the highest point you can reach (we could have done this better).

Place your feet wider than shoulder-width and maintain an athletic stance while you pull the band diagonally from a high to a low position. Then switch sides. 

Low/high rotation

Attach the band to a low point on the wall, ideally shin or knee height. Repeat the rotation exercise, this time going from a low to a high position.

Trunk curl

Attach the band between waist and shoulder height on the door. Cross your arms over your chest, and hold the handles on top of your shoulders. Curl your upper body down to the floor, bending at the waist.

Back extension

This resistance band exercise for your lower back is critical to balance out your core strength. Attach the handle around ankle height to the door.

Kneel on the floor facing the door. Hold both handles in front of your chest. Start in a bent forward position and pull by leaning backward at the waist until comfortably extended. Keep your chest high.

Bicep Resistance Band Exercises

Upper body exercises are where the resistance bands shine. You can get a great arm, shoulder, and back workout with resistance bands.

Starting with the biceps, here are the best resistance band arm exercises for the biceps, triceps, back, shoulders, and rotator cuff.

Bicep wide curls

Resistance bands for the biceps are effective for all parts of the muscle. The 12-Week Resistance Bands Training Program PDF includes wide, hammer, top, bottom, preacher, and full curls. Your biceps will be torched!

For wide curls, your arms flare out at a 45° angle. Choose either a staggered stance with the band under the front foot (less resistance) or square stance with the band under both feet (more resistance).

Keep your upper body and elbows stationary during the exercise. Do not thrust your torso backward. That is cheating. Keep your palms facing up and think of bringing your pinky to your shoulder. Engage your core and keep your spine straight.

Standard curls

Follow the same rules as wide curls, but keep your arms parallel to your body with elbows tucked in.

Top curls

In this resistance band arm exercise, you’ll further isolate your bicep muscles. Follow the same rules as wide and standard bicep curls, but stop the curl at 90°.

Focus on keeping your forearms parallel with your body. See how Alex’s are flaring out? This is why include a mirror in our home gym design.

Bottom curls

Now, focus on the lower half of the bicep curl range of motion and stop at 90°.

Hammer curls

For hammer curls with resistance bands, hold the handle so your thumbs face up with knuckles facing out. Follow the same rules as all bicep curls, keeping your core tight, elbows stationary, and posture straight.

Preacher curls

Loop band underneath your foot to shorten the length and increase resistance. Step on the loop with the front foot and lean forward while curling. 

Tricep Resistance Band Exercises

Overhead extension

Keep your thumbs facing down. You should not go past a 90° bend in your elbows and stop if you feel pain. This one is tough. Focus on squeezing your elbows together to keep them shoulder-distance apart.

To isolate your tricep muscles and protect your joints, don’t let your elbows flair out. Think about hugging your ears with your biceps.

Single overhead extension

Follow the same instruction as overhead tricep extensions but with a single arm.

Tricep kickbacks

For resistance band tricep kickbacks, keep your elbows stationary to isolate the triceps. The only thing moving is your forearms. Make sure you keep your arms close to your body. Maintain a long spine, and don’t round your back.

Tricep push-ups

You can do tricep push-ups with or without resistance bands. It’s a very challenging move even with just bodyweight.

If you use resistance (like Ryan), run the band through your armpit. Keep your elbows close and hug your torso with your arms. Don’t go past a 90° bend in your elbow. 

Alternating tricep press

Anchor the band to the door at elbow height. With your back facing the wall and core tight, put the bands over your elbows.

Target full arm extension for each press. Isolate your arms by preventing upper body movement. You can do this in either a staggered (like us) or square stance. In either stance, keep your core flexed.

Chest Resistance Band Exercises

Wide push-ups

Place your hands wider than shoulder distance. Drive your elbows out and don’t bend past 90°. Loop the band behind your back (like Ryan) for added resistance.

Decline push-ups

Follow the same instructions as wide push-ups but elevate your feet.

Standard push-ups

Follow the same instructions as wide push-ups but move your hands closer, about shoulder-width. Flex your core, and if you can’t complete 10 reps with proper form, drop to your knees. 

Chest flys

Attach the resistance band to the door overhead. Chest flys are difficult, which is why they are not introduced to the 12-Week Resistance Band Training Program PDF calendar until week four.

Engage your core and lengthen your spine. Make sure your arms don’t go past your shoulder because this stresses your shoulder joint.

Chest press

Anchor the band to the door at elbow height. Engage your chest muscles, and fully extend your arms without locking the elbows. Return to starting position and don’t go past a 90° bend in your elbows.

Pull-Up Resistance Band Exercises

We admit, it’s more effective to use an actual pull-up bar, but the closest thing we have to that most days is the neighborhood jungle gym. So, we use resistance bands and a door attachment to do our pull-ups.

If you can’t do any pull-ups, starting with resistance bands is a perfect solution! Our resistance band exercise program covers wide, close, vaulter, and standard pull-ups, as well as chin-ups with resistance bands.


Attach the band overhead and lean forward so that your body is parallel with the band. The further you are from the door, the more resistance you’ll have. For chin-ups, your palms are facing up and shoulder-distance apart. 

Standard pull-ups

Follow the same instructions as chin-ups, but your palms are facing down. Keep your chest open and focus on engaging your upper back muscles. 

Close grip pull-ups

During close grip pull-ups with resistance bands, keep your hands close, ideally with your thumbs touching. 

Vaulter pull-ups

This is a combination of standard pull-ups and chin-ups. One hand with palms facing down, the other with palms facing up. Then switch.

Back Resistance band Exercises

Resistance band exercises are highly effective for strengthening your back.

Included in the printable Resistance Band Exercise Program PDF chart are resistance band bent-over row, wide row, lat pull, reverse fly, alternating upright rows, and a scapular retraction exercise.

Not only will these resistance band exercises increase your strength, but they will also improve your posture.

Lat pulls

Keep your core flexed to prevent your from arching your back. Squeeze your shoulder blades together to engage your back muscles while pulling your band down to chest height. 

Bent-over rows

Bent-over rows are an incredibly important back exercise with resistance bands, which is why it’s incorporated into the 12-Week Resistance Band Training Program PDF almost daily.

During resistance band bent-over rows, focus on keeping your spine long instead of rounding your back. Keep arms close to your body, and your shoulder blades squeezed together.

For added difficulty, pause for one second at the top of each rep.

Reverse flys

During reverse flys with resistance bands, keep your core flexed, spine long, and shoulder blades squeezed. Do not lift your arms above your shoulders.

Upright alternating rows

Anchor the band to the door at elbow height. Keep your posture upright, core and glutes contracted, and your stance either square or staggered.

Keeping your arms tight to your ribcage, engage your back and arm muscles to do alternating arm upright rows in a controlled motion.

Band pull-aparts

Engage your core and hold the band in front of you at shoulder height. Pull the band apart, keeping your arms straight. We forgot the video here, so we’ll update this shortly.

Scapular retraction side raises

Engage your core, do not arch your back, squeeze your shoulder blades together, and grip the band behind your back. Lift your arms while keeping your pinky finger pointed up. 

Shoulder Resistance Band Exercises

Your shoulders are going to be on fire with these resistance band shoulder exercises. Many variations in the resistance band exercise program strengthen all of the shoulder muscles.

The resistance band shoulder exercises include the overhead press, front raise, wide raise, side raise, upright row, swimmers, monkey pumps, v-kickbacks, and one-arm side lifts.

Overhead presses

You do not need to bend your arms past 90° because that puts stress on the shoulders. Also, don’t lock your elbows at the top of the rep. Keep your core flexed to prevent arching your back. 

Front raises

Go slow and maintain control. You only need light resistance for this exercise. Don’t lift your arms above shoulder height. Only your arms should be moving. Focus on not thrusting your hips forward (Alex does a little bit, but try to avoid it).

Wide raises

Follow the same instructions as with the front raise but lift your arms at a 45° angle. Don’t go above shoulder height. Use one foot for less tension and two feet for more tension. Try not to thrust forward.

Side raises

Follow the same instructions as the front and wide raise. Don’t go above your shoulders, and try not to thrust forward. Focus on driving your elbows up.

Upright rows

Raise your elbows up to shoulder height, not past. Keep your wrists close to your torso and below your elbows. Pause at the top to maximize the contraction. Keep your core flexed, and your shoulder blades squeezed.

Rotator cuff external rotations

Resistance band exercises for strengthening the rotator cuff are especially useful. These are muscles that are often forgotten, which is why rotator cuff injuries can happen so suddenly.

Keep in mind that you are supporting your rotator cuffs by strengthening your shoulders as well. I have dislocated shoulders multiple times and experienced recurring rotator cuff injuries. As long as I keep doing these moves consistently, I don’t have pain.

Grasp the band with your palms facing down, hands at shoulder width, and elbows tight. Keeping your elbows stationary, pull your hands apart.

Monkey pumps

These are really hard. You will want very light resistance. Start with cans of soup if needed. Don’t do this exercise if you experience pain.


This is also a highly advanced move, which is why it is not incorporated into the 12-Week Resistance Band Training Program PDF until week four.

You will want very light resistance. Never raise your arms above shoulder height. Don’t do this exercise if you experience pain.

Straight arm kickbacks

Keep your knees bent and lean forward slightly. Engage your core, keep your arms straight, and use your rear deltoids to lift your arms. Keep your pinky finger towards the sky.

One arm side lifts

Step on the band with one foot. Pull the band across your body, and you lift your palm to the sky. Raise and lower your arm at the same, slow speed. Then, switch sides. 

Closing THoughts on The 12-Week Resistance Band Training Program 

Committing to and finishing the 12-week Resistance Band Workout Plan is an incredible achievement. With these tips, instructions, and printable workout tracker, we hope you have success.

Remember, there is no finish line. Once you check the resistance band exercise program off your list, set a new goal.

Do you have any questions or feedback? Feel free to ask in the comments. Or, if you have tips on surviving the program, please share them in the comments and we look forward to the discussion.

Cheers to your transformation! For more helpful resources, such as our Bodyweight Workout Plan or the Dumbbell Workout Plan for beginners, head over to our Work Out At Home page.


12-Week Resistance Band Training Program PDF

Download and instantly access the printable resistance band exercise program chart and resistance tracker sheet.

- A 12-week calendar with built-in variety and periodization
- Videos of 55 full-body resistance band exercises
- Professional instruction to ensure proper form
- We're an email away for support

As Seen In Feature Bar Ryan and Alex Duo Life

Hey we're Ryan and Alex

The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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