Resistance Strong - Resistance Training Reinvented

Basic band program

• Full set of 41" loop bands (including the narrow 1/4" band, use to progress load in small steps)
• Sturdy chin-up bar (or at least a door anchor)
• Optional: EZ curl bar for more comfortable zercher squats and curls. I use a short version, but you can start with an inexpensive ($30ish on Amazon) standard EZ curl bar.
• Optional: olympic rings attached to the chin-up bar. E.g. there is a nice set offered by Vulken (again on Amazon). Use for inverted rows and pull-up rows.

I recommend a modified upper / lower split:

• Back, chest, biceps, triceps (alternate A and B version)
• Quads, hamstrings, calves, shoulders, abs

With bands, I recommend 12 to 20 repetitions per set. Two warm-up and two to three work sets per exercise.

Upper workout A

• Inverted row or pull-up row
• Pull-down (use chin-up bar or door anchor)
• Chest cross-over (like "floor press", but done standing
• Low press-around or push-ups
• Triceps extension
• Hammer curl

Upper workout B

• Seated row
• Pull-up / chin-up (use chin-up bar)
• Chest cross-over
• High press-around
• Biceps curl (use EZ curl bar if available)
• Triceps pushdown (use chin-up bar or door anchor)

Lower and shoulders workout

• Zercher Squat (use EZ curl bar if available)
• Calf raise (e.g. off a step or high threshold)
• Unilateral Leg Press
• Hamstring isometrics
• Band Pull-apart or high row
• Overhead Press
• Lateral Raise
• Abdominals (e.g. crunches, leg raises, ab wheel rollouts)