Free personalized workout plan

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

By Myworkouts

Experience
Intermediate (2-3 years)
Time
37 minutes/day | 5 days/week
Good for
Gain Strength, Build Muscle, Lose Weight, Fat Loss
Equipment
2 x Dumbbell, Bodyweight, Handle Resistance Bands, Other, Loop Bands, Flat Bench, Pull up bar, Decline Bench, 1 x Kettlebell, Mini Loop Bands, Barbell, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Dumbbell & Resistance Band Push Day

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Circuit
Dumbbell Floor Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-Ups - Close Triceps Position
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit

No media available

4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lateral Raise - With Bands
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Band Flye
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Resistance Band Tricep Kickback
4 sets, 12 reps, (rest 60s)
Alternative: Speed Band Overhead Triceps
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Overhead Low Band Tricep Extension
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Push-up
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Sprinter Sit up
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell & Resistance Band Pull Day

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Circuit
Seated Row with Resistance Band
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Two-Dumbbell Row
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Banded Pull-down With Iso Hold
4 sets, 6 reps, (rest 60s)
2 second hold
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Row with Resistance Bands
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Resistance Band Bent Over Lateral Raise
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Straight Arm Pulldown with Resistance Band
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Kneeling Concentration Curl with Resistance Band
4 sets, 12 reps, (rest 60s)
12 each side
Time between exercises: 60s
Tempo: 1/0/1/0
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Resistance Band Bicep Curl
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Crunches
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dragon Flag Sit Up
6 sets, 12 reps, (rest 60s)
2 second hold
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell & Resistance Band Leg & Core Day

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Circuit
Banded Front Squat
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kettlebell Swing
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Resistance Band Deadlifts
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4 sets, 12 reps, (rest 60s)
6 each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit

No media available

4 sets, 12 reps, (rest 60s)
Left
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4 sets, 12 reps, (rest 60s)
Right
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Single Leg Banded Hip Thrust
4 sets, 12 reps, (rest 60s)
Left
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Banded Hip Thrust
4 sets, 12 reps, (rest 60s)
Right
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Crunches
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dragon Flag Sit Up
6 sets, 12 reps, (rest 60s)
Reps for each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Bodyweight Upper Body

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Circuit
Push-up
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Scapula Push-Ups
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Shoulder Tap
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Bench Dip
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Inverted Row
4 sets, 12 reps, (rest 60s)
Can do this with the TRX too
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Crunches
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sprinter Sit up
6 sets, 12 reps, (rest 60s)
Reps for each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Bodyweight Lower Body

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Circuit

No media available

4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Wide-Stance Plank with Leg Lift
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Left
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Split Squat
4 sets, 12 reps, (rest 60s)
Right
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Bodyweight Lunge
4 sets, 16 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Side Lunge
4 sets, 16 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit

No media available

6 sets, 60s, (rest 60s)
Left
Time between exercises: 60s
Show Alternative Exercises

No media available

6 sets, 60s, (rest 60s)
Right
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:36:04 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:36:04 GMT+0000 (Coordinated Universal Time)

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