5 Day Strength Training Superset Style Resistance Bands and Bodyweight Home Workout Plan

By Alex Meyers

	Intermediate (2-3 years)
	53 minutes/day \| 5 days/week
	Gain Strength, Build Muscle, Lose Weight, Fat Loss
	2 x Dumbbell, Bodyweight, Handle Resistance Bands, Other, Loop Bands, Flat Bench, Pull up bar, 1 x Kettlebell, Mini Loop Bands, Squat Rack, Chair Show More

Average Exertion

Average Cardio Intensity

This is a 5 day strength training superset workout using Dumbbells, Resistance bands and Bodyweight that you can do at home.

Superset is a workout technique wherein you will have to perform 2 exercises back to back with no rest in between.

The layout of this workout plan follows the common training split of Push, Pull, Legs. Do this workout for 5 days, you may rotate the routine as you desire.

Description

Week 1 Overview

Day 1:

Dumbbell & Resistance Band Push Day

Day 2:

Dumbbell & Resistance Band Pull Day

Day 3:

Dumbbell & Resistance Band Leg & Core Day

Day 4:

Bodyweight Upper Body

Day 5:

Bodyweight Lower Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Dumbbell & Resistance Band Push Day

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Floor Press	4 rounds	12 reps	0s
1B.Push-Ups - Close Triceps Position	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing Dumbbell Shoulder Press	4 rounds	12 reps	0s
2B.Lateral Raise - With Bands	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Band Flye	4 rounds	12 reps	0s
3B.3-D Band Pull Apart	4 rounds	12 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Resistance Band Tricep Kickback See Exercise Notes	4 rounds	12 reps	0s
4B.Standing Overhead Low Band Tricep Extension	4 rounds	12 reps	60s
Circuit #5 - 6 rounds Rest 60s between rounds
5A.Push-up	6 rounds	12 reps	0s
5B.Sprinter Sit up	6 rounds	12 reps	60s

Day 2 - Dumbbell & Resistance Band Pull Day

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Seated Row with Resistance Band	4 rounds	12 reps	0s
1B.Bent Over Two-Dumbbell Row	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Banded Pull-down With Iso Hold See Exercise Notes	4 rounds	6 reps	0s
2B.Bent Over Row with Resistance Bands	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Resistance Band Bent Over Lateral Raise	4 rounds	12 reps	0s
3B.Straight Arm Pulldown with Resistance Band	4 rounds	12 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Kneeling Concentration Curl with Resistance Band See Exercise Notes	4 rounds	12 reps	0s
4B.Resistance Band Bicep Curl	4 rounds	12 reps	60s
Circuit #5 - 6 rounds Rest 60s between rounds
5A.Crunches	6 rounds	12 reps	0s
5B.Dragon Flag Sit Up See Exercise Notes	6 rounds	12 reps	60s

Day 3 - Dumbbell & Resistance Band Leg & Core Day

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Banded Front Squat	4 rounds	12 reps	0s
1B.Kettlebell Swing	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Resistance Band Deadlifts	4 rounds	12 reps	0s
2B.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Kettlebell Goblet Split Squat See Exercise Notes	4 rounds	12 reps	0s
3B.Kettlebell Goblet Split Squat See Exercise Notes	4 rounds	12 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Single Leg Banded Hip Thrust See Exercise Notes	4 rounds	12 reps	0s
4B.Single Leg Banded Hip Thrust See Exercise Notes	4 rounds	12 reps	60s
Circuit #5 - 6 rounds Rest 60s between rounds
5A.Crunches	6 rounds	12 reps	0s
5B.Dragon Flag Sit Up See Exercise Notes	6 rounds	12 reps	60s

Day 4 - Bodyweight Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Push-up	4 rounds	8 reps	0s
1B.Scapula Push-Ups	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Shoulder Tap	4 rounds	12 reps	0s
2B.Superman from Floor	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bench Dip	4 rounds	12 reps	0s
3B.Inverted Row See Exercise Notes	4 rounds	12 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Crunches	6 rounds	12 reps	0s
4B.Sprinter Sit up See Exercise Notes	6 rounds	12 reps	60s

Day 5 - Bodyweight Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Bodyweight Squat	4 rounds	20 reps	0s
1B.Wide-Stance Plank with Leg Lift	4 rounds	12 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Single Leg Split Squat See Exercise Notes	4 rounds	12 reps	0s
2B.Single Leg Split Squat See Exercise Notes	4 rounds	12 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bodyweight Lunge	4 rounds	16 reps	0s
3B.Bodyweight Side Lunge	4 rounds	16 reps	60s
Circuit #4 - 6 rounds Rest 60s between rounds
4A.Side Plank See Exercise Notes	6 rounds	60s	0s
4B.Side Plank See Exercise Notes	6 rounds	60s	60s

Date Created: 6/13/2021, UTC

Last Updated: 10/1/2021, UTC

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