4 Week Plan For Total Body Transformation With Resistance Bands

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.

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