All routines

Resistance bands

by openGym, and built into the app

A set of bands fits in a drawer and still works every muscle. Two sessions taken in turns, three days a week.

Days a week
3
Per session
35 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
42
  • home
  • travel
  • bands

The week

  1. Monday: Bands A
  2. Tuesday: Rest
  3. Wednesday: Bands B
  4. Thursday: Rest
  5. Friday: Bands A
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Bands A

5 exercises, 14 sets, 2 times a week
  1. Band squat 3 × 15 reps
  2. Band push up 3 × 10 reps
  3. Band seated row 3 × 12 reps
  4. Band shoulder press 3 × 12 reps
  5. Band biceps curl 2 × 15 reps
Add Bands A to openGym

Bands B

5 exercises, 14 sets
  1. Band deadlift 3 × 12 reps
  2. Band lunges 3 × 10 reps
  3. Band kneeling pulldown 3 × 12 reps
  4. Band pull apart 3 × 15 reps
  5. Band triceps kickback 2 × 15 reps
Add Bands B to openGym

Where the work goes

42 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Upper back13.5 sets
  • Front delts10 sets
  • Glutes9 sets
  • Biceps8.5 sets
  • Triceps8 sets
  • Quads7.5 sets
  • Chest6 sets
  • Lats6 sets
  • Hamstrings6 sets
  • Abs6 sets
  • Rear delts4.5 sets
  • Forearms4.5 sets

What you need

  • Bands

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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