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

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
77 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight
Equipment
1 x Kettlebell, 2 x Dumbbell, Bodyweight, Loop Bands
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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.

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Dumbbell & Resistance Band Push Day

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Circuit
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Dumbbell Shoulder Press
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lateral Raise - With Bands demonstrationPlay Lateral Raise - With Bands demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Band Flye demonstrationPlay Band Flye demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
3-D Band Pull Apart demonstrationPlay 3-D Band Pull Apart demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Resistance Band Tricep Kickback
4 sets, 12 reps, (rest 60s)
Alternative: Speed Band Overhead Triceps
Show Alternative Exercises
Standing Overhead Low Band Tricep Extension demonstrationPlay Standing Overhead Low Band Tricep Extension demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises

Dumbbell & Resistance Band Pull Day

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Circuit
Seated Row with Resistance Band demonstrationPlay Seated Row with Resistance Band demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Banded Pull-down With Iso Hold demonstrationPlay Banded Pull-down With Iso Hold demonstration
4 sets, 6 reps, (rest 60s)
2 second hold
Show Alternative Exercises
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Resistance Band Bent Over Lateral Raise demonstrationPlay Resistance Band Bent Over Lateral Raise demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kneeling Concentration Curl with Resistance Band demonstrationPlay Kneeling Concentration Curl with Resistance Band demonstration
4 sets, 12 reps, (rest 60s)
12 each side
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Dragon Flag Sit Up
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
2 second hold
Show Alternative Exercises

Dumbbell & Resistance Band Leg & Core Day

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Circuit
Banded Front Squat demonstrationPlay Banded Front Squat demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Resistance Band Deadlifts demonstrationPlay Resistance Band Deadlifts demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 12 reps, (rest 60s)
6 each side
Show Alternative Exercises
Circuit
Kettlebell Goblet Split Squat demonstrationPlay Kettlebell Goblet Split Squat demonstration
4 sets, 12 reps, (rest 60s)
Left
Show Alternative Exercises
Kettlebell Goblet Split Squat demonstrationPlay Kettlebell Goblet Split Squat demonstration
4 sets, 12 reps, (rest 60s)
Right
Show Alternative Exercises
Circuit
Single Leg Banded Hip Thrust demonstrationPlay Single Leg Banded Hip Thrust demonstration
4 sets, 12 reps, (rest 60s)
Left
Show Alternative Exercises
Single Leg Banded Hip Thrust demonstrationPlay Single Leg Banded Hip Thrust demonstration
4 sets, 12 reps, (rest 60s)
Right
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Dragon Flag Sit Up
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Reps for each side
Show Alternative Exercises

Bodyweight Upper Body

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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Superman
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 12 reps, (rest 60s)
Can do this with the TRX too
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Reps for each side
Show Alternative Exercises

Bodyweight Lower Body

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Circuit
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Wide-Stance Plank with Leg Lift
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Left
Show Alternative Exercises
Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Right
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 16 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 16 reps, (rest 60s)
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Left
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Right
Show Alternative Exercises

Date Created: 6/13/2021, UTC


Last Updated: 6/17/2021, UTC

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