Are you looking for easy and effective ways to transform your body in just four weeks? Certainly the answer will be yes, we all have done these challenges and we know very well that we can do this and get good results, so if you want to build sculpted muscles, burn some fat and fully develop your fitness, there is no better solution than following a plan for full body transformation with bands Only!
You can get exercises in the same quality as gym exercises with equipment only by using a resistance band, and you can also get more than satisfactory results without leaving your home, or paying the expensive subscription price that some fitness centers may charge you.
A resistance band is one of the most effective portable tools in helping to develop muscle fitness. It is versatile and very flexible with any type of exercise and will certainly help you achieve your goals if you do everything right.
In this post, I will provide you with a four-week program to begin your journey to transforming your body and fully developing your fitness by relying only on a resistance band. From upper body exercises to sculpt your shoulders, chest, and arms, to lower body exercises that help strengthen and sculpt your glutes and legs, this will be your comprehensive guide and includes exercises that target all body muscles and increase your metabolism.
Whether you are a beginner, intermediate or even a professional, give this program a chance and stick to it well and maintain proper form during the exercises. I guarantee you that it will be more challenging and will make you enjoy unexpected results after 4 weeks.
4 Week workout plan for full body transformation with resistance bands – what should you know before starting
Before embarking on this program, there are some points that we must talk about first, that is, some things that you must take care of on your own and that this program cannot help you do, such as:
Commitment :
One of the obstacles that may stand between you and obtaining satisfactory results is the lack of commitment to the plan, so you must challenge yourself, attend the exercises at the time, and exhaust your muscles in each session.
Determine training times:
Also, it is necessary to set a schedule containing the times and dates of the exercises, specifying the muscle groups that you will work on in each session. I think it is easy to do this.
Set your daily routine program, i.e. the things you do on normal days, such as work times, meal times, rest times, times to go out for walks or shopping, etc., and then mark those times that you get used to feeling empty and the need for exercises, and those will be the best Exercise times.
Desire to transform the body:
This is also among the conditions that you must have in order to have some enthusiasm and enjoyment of the plan. If you have a good mind connection with your muscles during the exercises, this will increase your focus and you will get more effective exercises.
Being a good coach for yourself:
This program is for people who want to transform their bodies at home only, that is, without getting the help of a specialized trainer or going to the gym, so you will need to be the best trainer for yourself. Think about training safely, doing the exercises correctly, and choosing the appropriate resistance to train a specific muscle group and so on.
Not satisfied with the results or not noticing any change:
This is also among the things that you care about, and this program cannot help you with it. Not getting results or being unsatisfied with them. This often happens because of mistakes, choosing the wrong resistance, or not following the program as it should.
That is why I will give you some tips below that will help you achieve the most benefit and ensure satisfactory results.
4 Week Plan for Full Body Transformation With Bands
Week 1: Low Impact Workouts
Day 1 – Full Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| Banded Squats | 3 sets of 12 reps | Quads, glutes, and hamstrings | 60 To 90 sec |
| Banded Push-Ups | 3 sets of 12 reps | Chest, triceps, and shoulders | 60 To 90 sec |
| Banded Rows | 3 sets of 12 reps | Upper back and biceps | 60 To 90 sec |
| Banded Bicep Curls | 3 sets of 12 reps | Biceps | 60 To 90 sec |
| Banded Tricep Extensions | 3 sets of 12 reps | Triceps | 60 To 90 sec |
| Banded Lateral Raises | 3 sets of 12 reps | Shoulders | 60 To 90 sec |
Day 2 – Legs:
| EXERCISES | REPS/SETS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| Banded Deadlifts | 4 sets of 10 reps | glutes, hamstrings, and lower back | 60 To 90 sec |
| Banded Lunges | 4 sets of 10 reps | quads, glutes, and hamstrings | 60 To 90 sec |
| Banded Leg Press | 4 sets of 10 reps | quads, glutes, and hamstrings | 60 To 90 sec |
| Banded Calf Raises | 4 sets of 10 reps | works calves | 60 To 90 sec |
Day 3 – Upper Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIMES |
|---|---|---|---|
| Banded Push-Ups | 3 sets of 12 reps | chest, triceps, and shoulders | 60 To 90 sec |
| Banded Rows | 3 sets of 12 reps | upper back and biceps | 60 To 90 sec |
| Banded Bicep Curls | 3 sets of 12 reps | biceps | 60 To 90 sec |
| Banded Tricep Extensions | 3 sets of 12 reps | triceps | 60 To 90 sec |
| Banded Lateral Raises | 3 sets of 12 reps | shoulders | 60 To 90 sec |
| Banded Pull-Aparts | 3 sets of 12 reps | upper back and rear delts | 60 To 90 sec |
Week 2: Moderate Intensity Workouts
Day 1 – Full Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded Deadlifts | 4 sets of 12 reps | glutes, hamstrings, and lower back | 60 To 90 sec |
| banded Push-Ups | 4 sets of 12 reps | chest, triceps, and shoulders | 60 To 90 sec |
| banded Rows | 4 sets of 12 reps | upper back and biceps | 60 To 90 sec |
| banded Bicep Curls | 4 sets of 12 reps | works biceps | 60 To 90 sec |
| banded Tricep Extensions | 4 sets of 12 reps | works triceps | 60 To 90 sec |
| banded Lateral Raises | 4 sets of 12 reps | shoulders | 60 To 90 sec |
Day 2 – Legs:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded Deadlifts | 4 sets of 10 reps | 1 min | |
| banded Lunges | 4 sets of 10 reps | 1 min | |
| banded Leg Press | 4 sets of 10 reps | 1 min |
Increase the resistance by 5-10% for all exercises.
Day 3 – Full Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded Squats | 4 sets of 12 rep | quads, glutes, and hamstrings | 1 To 2 min |
| banded Push-Ups | 4 sets of 12 rep | chest, triceps, and shoulders | 1 To 2 min |
| banded Rows | 4 sets of 12 rep | upper back and biceps | 1 To 2 min |
| banded Bicep Curls | 4 sets of 12 rep | works biceps | 1 To 2 min |
| banded Tricep Extensions | 4 sets of 12 rep | triceps | 1 To 2 min |
| banded Lateral Raises | 4 sets of 12 rep | shoulders | 1 To 2 min |
Week 3: High Intensity Workouts
Day 1 – Upper Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded push-ups | 4 sets of 8 reps (As Fast As Possible) | chest | 60 To 90 sec |
| banded rows | 4 sets of 8 reps (As Fast As Possible) | back | 60 To 90 sec |
| banded overhead press | 4 sets of 8 reps (As Fast As Possible) | shoulders | 60 To 90 sec |
| banded bicep curls | 4 sets of 8 reps (As Fast As Possible) | biceps | 60 To 90 sec |
| banded tricep pushdowns | 4 sets of 8 reps (As Fast As Possible) | triceps | 60 To 90 sec |
Day 2 – Lower Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded squats | 4 sets of 8 reps (As Fast As Possible) | quadriceps | 1 To 2 min |
| banded deadlifts | 4 sets of 8 reps (As Fast As Possible) | hamstrings | 1 To 2 min |
| banded calf raises | 4 sets of 8 reps (As Fast As Possible) | calves | 1 To 2 min |
| banded hip thrusts | 4 sets of 8 reps (As Fast As Possible) | glutes | 1 To 2 min |
| banded side leg lifts | 4 sets of 8 reps (As Fast As Possible) | abductors | 1 To 2 min |
Day 3 – Full Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded burpees | 4 sets of 6-8 reps (Increase Resistance) | full body | 60 To 90 sec |
| banded chest flyes | 4 sets of 6-8 reps (Increase Resistance) | chest | 60 To 90 sec |
| banded lat pulldowns | 4 sets of 6-8 reps (Increase Resistance) | back | 60 To 90 sec |
| banded front raises | 4 sets of 6-8 reps (Increase Resistance) | shoulders | 60 To 90 sec |
| banded alternating lunges | 4 sets of 6-8 reps (Increase Resistance) | quadriceps and glutes | 60 To 90 sec |
Week 4: Increase Resistance To Muscle Failure
Day 1 – Upper Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded push-ups with one-arm | 4 sets of 8-10 reps | chest and triceps | 1 min |
| banded one-arm rows | 4 sets of 8-10 reps | back | 1 min |
| banded lateral raises | 4 sets of 8-10 reps | shoulders | 1 min |
| banded hammer curls | 4 sets of 8-10 reps | biceps | 1 min |
| banded tricep kickbacks | 4 sets of 8-10 reps | triceps | 1 min |
Day 2 – Lower Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded sumo squats | 4 sets of 8-10 reps | quadriceps and glutes | 1 min |
| banded Romanian deadlifts | 4 sets of 8-10 reps | hamstrings | 1 min |
| banded donkey kicks | 4 sets of 8-10 reps | glutes | 1 min |
| banded side step squats | 4 sets of 8-10 reps | abductor | 1 min |
| banded calf raises | 4 sets of 8-10 reps | calves | 1 min |
Day 3 – Full Body:
| EXERCISES | SETS/REPS | TARGETED MUSCLES | REST TIME |
|---|---|---|---|
| banded squat jumps | 4 sets of 8-10 reps | full body | 1 min |
| banded chest press | 4 sets of 8-10 reps | chest | 1 min |
| banded pullovers | 4 sets of 8-10 reps | back | 1 min |
| banded upright rows | 4 sets of 8-10 reps | shoulders | 1 min |
| banded reverse lunges | 4 sets of 8-10 reps | quadriceps and glute | 1 min |
Read what experts says about resistance bands effects
4 Week plan for total body transformation with bands – how to use according to your goals
I promised you in the introduction to give you some tips that may help you achieve your goals, so if you want to succeed with this 4 week plan for full body transformation, here are some tips that you can rely on according to your goals, the program that I presented above is a basic program suitable for all levels of fitness, but if you have specific goals such as Weight loss, Building muscle endurance, or Gaining muscle mass and hypertrophy, you will need to follow these tips.
The goal is to gain muscle and hypertrophy.
- Try to gradually increase the resistance of the resistance bands to constantly challenge your muscles.
- Focus on performing the exercises at a slow tempo, focusing on the eccentric portion of the movement.
- It is better to rely on performing 3 to 4 sets of 8 to 12 reps.
- Incorporate some compound exercises such as squats or deadlifts, and rely on them more because they target a large muscle group at once.
- Make sure you are eating enough protein and calories to support muscle growth.
Goal is to build endurance and lean muscles.
- Use a resistance band with light resistance and rely on doing more reps in each exercise, from 15 to 20 repetitions.
- Focus on maintaining the proper form and control throughout the exercise, don’t rush too much to complete the reps fast.
- Incorporate more cardio, such as jumping jacks and mountain climbers.
- Incorporate more circuit training style, try to move between exercises quickly and reduce rest periods.
- Again, make sure you’re getting enough protein and calories to help your muscles grow, recover, and gain endurance.
The goal is to lose weight.
- Incorporate more high-intensity exercises, such as burpees and squat jumps, for maximum calorie burn.
- Focus on doing the exercises correctly and maintaining proper form and control during the exercises. Avoid cheating and relying on momentum, this makes you target the muscles well.
- Try to do 3 to 4 sets of 15 to 20 repetitions during the exercises, this helps build sculpted lean muscle mass and even increases your metabolism.
- Follow a diet that helps you lose weight while meeting the body’s needs during exercises. The diet should contain fewer calories, that is, you should burn more calories than you consume.
- Incorporate more cardio, such as jumping jacks and mountain climbers.
Resistance Bands Choices
Best Bands For Length And Width
Living Fit Bands
Equivalent resistance of up to 200 lbs.
81 inches This size fits most people.
Strong warranty on the product.
Made of 100% latex.
Best Short Bands For Light Resistance
SmarterLife Bands
Resistance equivalent to 8 to 30 lbs.
Made of high quality natural rubber.
Suitable for low intensity exercise.
Its price is very reasonable compared to what you get.
FAQ
Do I need to have prior experience with bands or working out to follow this plan?
Resistance band requires no prior experience or superior physical ability, resistance band workouts are easy to do as long as you go with a resistance that befits your fitness level and doesn’t overly challenge your muscles.
Can I do this plan at home or is it necessary to go to the gym?
There is no need to go to the gym, because you can do all the exercises at home if you have a resistance band. Of course, it is the best alternative to weights.
How many times should I train per week?
This program is designed for you to train 3 to 4 times a week because it is essential that you allow your muscles to rest and recover on your rest days.
Is it possible to rely on resistance bands for hypertrophy, or is it limited only to toning muscles?
You can build muscle hypertrophy by relying on high resistance, slowness, and commitment, and you can also use the resistance of the band to sculpt the muscles, so in the end it can help achieve both goals.
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