Once you have had a solid 4-weeks on our beginner resistance band workout, you can progress to this workout. If you haven’t tried that workout, try it now.

This is also a full body plan but has different exercises/movement patterns in each day and has increased volume/number of exercises. You may perform this workout three times a week if desired.

Progression/Notes:

1. As always progress your Resistance Band Workout. Progression guidelines on the workout below.
2. Always pair your workout with some Cardio, either on the same day or rest days. Just walking is good enough. But if you want to make things interesting check Rucking, Bear Crawl and Walk
3. Door anchor maybe useful.
4. This routine can be performed three times per week as follows, if you have good recovery.

Example:

1. Monday – Week 1 Day 1
2. Wednesday – Week 1 Day 2
3. Friday – Week 1 Day 1
4. Monday – Week 2 Day 2
5. Wednesday – Week 2 – Day 1
6. Friday – Week 2 – Day 2

Nutrition

1. Muscle gain – Combine with diet with slight calorie surplus and use the load or time-based option to progress
2. Fat loss & conditioning – Combine with diet with slight calorie deficit. Use rest based option to progress.
3. If you are just getting started, check out this article to learn the basics of eating healthy.

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