In Home Band Workouts: 5 DAY SPLIT
Needed: 1-2 Bands (red elite FTS), yourself, and Run Everything Labs EWP or STW
Day 1: LEGS & ARMS
3 round blood boiler (no rest) superset
- Leg Extension: 20 reps
- Single Leg Curl: 20 reps per leg
5 round triset
- Bulgarian split squat w/chair or couch: 20 reps
- Banded stiff leg deadlift: 20 reps
- Air squats: 20 reps
3-5 round triset
- Banded curls (hammer): 20 reps
- Banded Tri extensions from high hang: 20 reps
- Planks: 30-45 seconds
2-3 round superset
- Banded skull crushers: 50 reps
- Banded Tri extensions from low attachment: 50 reps
Day 2: CHEST & TRICEPS
3 round blood boiler superset
- Pushups: 10-20 reps
- Chair dips: 10-20 reps
5 rounds triset
- Incline push ups: 20 reps
- Flat push ups (with band if you can): 20 reps
- Banded tricep extension from low attachment: 20 reps
3-5 rounds triset
- Chair dips: 20 reps
- Single arm banded tricep extension from high attachment: 20 reps
- Both arm banded tricep extension from high attachment: 20 reps
3-5 rounds triset
- Ab wheel (planks 30-45 second if you don’t have): 10-20 reps (try to increase weekly)
- Lying leg raises: 20 reps
- Bicycles: 20 reps per side
Day 3: BACK & BICEP
3 round blood boiler superset
- Banded Rows: 20-25 reps
- Banded curls: 20-25 reps
5 rounds triset
- Banded single arm rows: 20 reps
- Banded double hand rows: 20 reps
- Banded hammer curls: 20 reps
3-5 round triset
- Banded pullovers: 25 reps
- Banded pull downs (Attachment if you have one): 25 reps
- Banded double hand curls: 25 reps
3-5 rounds triset
- Banded upright rows: 25 reps
- Banded lateral raises: 25 reps
- Banded single arm pullovers: 25 reps
3-5 rounds
- Knees to chest: 20 reps
- Leg raises: 20 reps
- Bicycles: 15 reps each side
- Side Swipers: 30 reps each side
Day 4: LEGS & SHOULDERS
3 round blood boiler superset
- Banded Stiff Leg Deadlift: 20 reps
- Banded Squats (Body Weight if you can not): 20 reps
5 rounds triset
- Banded Leg Extensions (both feet): 25 reps
- Banded lying leg curls (1 second squeeze): 25 reps
- Reverse Lunge to forward lunge: 20 reps each leg
3-5 rounds triset
- Banded Squats (bodyweight if you can not): 25 reps
- Banded Hip Thrusts: 25 reps
- Box (chair, stairs) Jumps: 25 reps
3-5 rounds
- Banded face pulls from high attachment: 20 reps
- Banded lateral raises: 20 reps
- Banded upright rows: 20 reps
- Banded shoulder press: 20 reps
3-5 round superset
- Planks: 30-45 seconds (try and increase weekly)
- Lying leg raises: 30 reps
Day 5: BACK & CHEST
3 round blood boiler superset
- Push ups (banded if you can): 10-20 reps
- Bent over banded rows: 20 reps
5 round triset
- Banded Push (if you can): 25 reps
- Banded seated rows: 25 reps
- Banded LPD pulldown: 25 reps
3-5 round triset
- Decline Push up: 10-20 reps
- LPD style banded pull down: 25 reps
- Banded pullovers from high attachment: 25 reps
3-5 round triset
- Standing Banded Press: 25 reps
- Single Arm Banded Flys: 25 reps
- Single Arm Banded Rows: 25 reps
2 round triset (no rest)
- Standing Banded Press: 20 reps
- Push UP (with or without band): 20 reps
- Pull up (with or without band): 20 reps
