Free personalized workout plan

3 Day Maximum Muscle Growth Resistance Band Workout

By Diego Ricaurte

Beginner (1-2 years)
47 minutes/day | 3 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength
Bands, Barbell, Bodyweight
Average Carido Intensity
Average Exertion

If you’ve read the Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.

This 3 day resistance band workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! Even quarantine shouldn’t limit you from performing every exercise in this workout plan.

This workout plan is organized into one Push/Pull/Leg cycle, leaving you with either 4 days of the week to recover, or just one if you want to run through the cycle twice per week. Either way, this program will give you a great foundation for any resistance training program later on, and will hit all major muscle groups.

From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.


  • How much weight should I use?
  • For each exercise, you want to pick a level of resistance that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
  • How can I Increase the resistance using only bodyweight?
  • While you may not be able to just stack on another plate or grab a heavier dumbbell like you usually would, there are plenty of other ways to add resistance. Taking heavier weights out the equation is an opportunity to focus on the other aspects of an exercise. The easiest way to increase resistance is to slow down your reps- this will help you in two different ways. 
  • First, making your reps slow will most definitely make the exercise more difficult and add that extra difficulty you usually only find with heavier weights. Second, slowing down your reps will force you to perform them in a smoother, more engaged manner that will improve your mind/muscle connection. If you master the exercises with an ultra slow technique, your technique and strength at normal speed will improve exponentially.
  • So for example, if you want to max out at 6 reps, pick a tempo that only allows you to perform that many. Even ultra slow tempos like 10 seconds are fair game!
  • How should I perform each exercise?
  • Regardless of the tempo or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it! 
  • In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
  • How Should I Adjust the rep range/weight used over time?
  • In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
  • Phase 1: 
  • Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise 
  • Phase 2:
  • Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 3:
  • Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 4: 
  • Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Deload Week: 
  • On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
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Workout Overview

Week 1

Day 1: Push Day

Day 2: Rest

Day 3: Pull Day

Day 4: Rest

Day 5: Leg Day

Day 6: Rest

Day 7: Rest

Show Alternative Exercises
3 sets, 10 - 12 reps, (rest 60s)
Push straight up, bands perpendicular to the ground
Show Alternative Exercises
3 sets, 10 - 12 reps, (rest 60s)
Keep shoulders down
Show Alternative Exercises
3 sets, 1 reps, (rest 60s)
Elbows slightly bent
Show Alternative Exercises
3 sets, 1 reps, (rest 60s)
Keep elbows stationary
Show Alternative Exercises

Date Created: 1/2/2021, UTC

Last Updated: 4/18/2021, UTC

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