Bodyweight Bands and Bench Push / Pull / Legs / Abs Workout

This is a workout plan built for working out from home or with limited equipment. It's geared towards using bodyweight and bands to focus on a Push/Pull/Legs workout format.

For some exercises use a bench, if you do not have a weightlifting bench, try to find another flat surface that you can lie on. If you cannot find a flat surface to lie on, you can perform a variation of the exercise by lying on your back on the ground.

This plan leverages Push/Pull/Legs which aims to hit Chest/Triceps/Shoulder push exercises on Day 1, Back/Biceps exercises on Day 3, and Legs exercises on Day 5. There is an additional core day that can be done whenever you want to do an extra workout in the week, but it can also be skipped.

If you want to work out more, feel free to do the Push/Pull/Legs days twice per week, following a format of Push/Pull/Legs/Push/Pull/Legs/REST.

This plan leverages supersets to hit multiple muscles back-to-back which helps you to get the workout done faster and get your blood pumping a bit more with some extra cardio work and less rest.

Important notes

This plan has 4 exercises each day as rep-based supersets. Aim to start hitting 10 reps, and build up to 15 reps over time. Once you can hit 15 reps in each superset, try to increase the resistance band you are using to the next weight, and go back down to 10 reps and work back up to 15 reps. Try to keep rest to a minimum between exercises in the superset. Rest 30-60 seconds between sets.

For bodyweight exercises OR if you do not have heavier resistance bands, you can make the exercise harder by slowing down the motion on the negative (downward) motion. For example, if 15 push-ups become too easy, slow the push-up motion on the way down to the ground by counting to "2 Mississippi" in your head. This will increase the amount of time your muscles are working and help you to continue building muscle without adding more weights.