The problem with training is rarely the exercises you perform, but rather how they are combined together in a program that will cause and change your body.
At some point, rep-after-rep-after-rep just doesn’t do the job, no matter how difficult it is. And this is especially true for home exercises. If you want to make the most of your time training, you need a plan.
We are here to stop the randomness of body weight and resistance zone designs. The truth is that you can completely transform your body with minimalist equipment, but only if you know how to move from week to week and make sure you do not burn your body.
Instead of using bars or dumbbells, we will maximize the use of resistance zones. This resistance zone workout uses a classic workout split (push / pull / lower body or PPL) to create the ultimate 3-day muscle and strength split that challenges all major muscle groups. The design is simple enough to work for beginners and still has enough progress (especially if you use bands with more resistance) to challenge more advanced learners.
Push / Pull / Legs (PPL) is a three-day strength-based muscle splitting and workout. Every workout focuses on either pushing, pulling or standing.
Push training will mainly target the upper body, especially the chest, shoulders and triceps.
Pull-up training focuses on the back of your body. It is built around rowing movements that target the back and biceps.
Finally, leg training focuses exclusively on the lower body. You’ll hit your quadruplets, t-shirts and buttocks in one workout.
Are you ready? Whether you’re just training at home, wanting to exercise on the road, or just need a new friendly training program to create a spark, we’re breaking down everything you need – including a 4-week program designed for results.
Want more workouts? Just click on the image below for an extra 12 weeks of weight training.
Are you new to resistance training?
The first question you need to ask is how to set it up the right resistance. Ultimately, as mentioned, this plan can work for beginners and can also cause those who exercise consistently if you add more resistance or use heavier bands.
To make the most of our workouts, you need to start over the “rest limit”. In other words, before you start any movement, you have to feel the resistance in the band. Then make sure you take the time to feel the burning and press your muscles during the workout. You want it to be continuous throughout the range of motion.
How to get the right volume in the band
The correct tension in your belts depends on the placement of your feet. Get it right and the band will resist all your range of motion. Make a mistake, and the band will be either too tight (and therefore will limit your range of motion) or not tight enough to challenge you.
Here’s a quick video on where to put your feet in the belts and how to adjust the volume.
How often should you train?
At the very least, you should do this exercise 3 times a week. Just make sure you follow the Push, Pull, Lower body / Legs rhythm. Here are some examples of how to structure your week and when to rest.
Exercise Separation Sample You Can Consider:
3 workouts per week
- Monday: Foot training
- Tuesday: Disable
- Wednesday: Push training (upper body training)
- Thursday: Disable
- Friday: Practice training (upper body training)
- Saturday / Sunday: Off
3 days later, 1 day discount (6 workouts per week)
- Monday: Foot training
- Tuesday: Push training (upper body training)
- Wednesday: Practice training (upper body training)
- Thursday: Disable
- Friday: Foot training
- Saturday: Push training (upper body training)
- Sunday: Practice training (workout on the upper body)
- Monday: Disable
- Tuesday: Get up again with leg training
As a starting point, perform 3 sets of the exercises described below. You can adjust the number of sets based on your weight training experience or increase the sets when it’s easy. If you don’t have time, just do all the exercises once and the workout will last about 20 minutes.
Your workout for 4 weeks of resistance
If you want to start challenging your body with a planned workout, try our workout for 4 weeks of resistance. Below, you will find a summary of the plan, a detailed video explanation for each exercise, and a video showing the entire workout.
Leg resistance exercises
The first two moves of these workouts are what we call “beginners”. Think of it as a quick workout that will help you move better. They do not need a band and can be made in 1-2 minutes. After completing the primers, then move on to training.
Push Resistance Band Exercises
The first two moves of these workouts are what we call “beginners”. Think of it as a quick workout that will help you move better. They do not need a band and can be made in 1-2 minutes.
Draw resistance bands
The first two moves of these workouts are what we call “beginners”. Think of it as a quick workout that will help you move better. Use a light belt to pull the face and focus on a full range of motion.
This workout program is a great start for you, but if you’re looking for more personalized workouts, diet tips and responsibility, then checkout Born Fitness Online Coaching. Everything is handled through a private application and adapted to your lifestyle.
Need help getting out of your ass at home? With our training program, you have 2 coaches in your corner. Learn more here.
What if you don’t have a resistance band at home?
There are many different resistance band options, but we recommend the EliteFTS Pro Monster Mini Resistance Band.
Demonstration of band exercise video
Let’s look at each move below to make sure you’re doing it the right way.
Stretch knee extension
The band withstands the rear leg raised Split Squat
The band resisted RDL
The band reacted to Glute Bridge
Sanida with one foot
The band resisted lateral growth
The band resisted Tricep Pressdown
Series of resistance arm of an arm
Hollow Band Resistance Band Lat Pulldown
The band resisted Bent Over Row
Pull resistance zone
Bottle with resistance hammer
Now it is your turn
That’s all we have for you. Now we want to hear from you:
- Which exercise are you most excited to do?
- What exercise division are you going to choose?
- Or do you have any questions about any of the videos we shared?
Let us know by leaving a comment below.
-BJ, Head Training Coach
POSTSCRIPT. Do you need more content to exercise and stay healthy at home? Take a look at the COVID-19 page where we have more weight training, diet tips and other free content.