Equipment · Kit-specific
Resistance Bands
A set of bands and a door. Travels anywhere, still makes you work.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Resistance Bands movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 215 movements in these sessions
- Above Head Chest Stretch
- All Fours Quad Stretch
- Alternating Lunge with Rotation
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Arnold Press Cable Resistance Band Standing
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Band Assisted Pull Ups
- Band Bent Over One Arm Kickback
- Band Bent-Over Hip Extension
- Band Bent-Over Row
- Band Bicycle Crunch
- Band Close Grip Row
- Band Concentration Curl
- Band Cross Abduction
- Band Cross Body One Arm Chest Press
- Band Cross Chest Biceps Curl
- Band Decline Sit Up
- Band Fixed Back Underhand Pulldown
- Band Hammer Grip Incline Bench Two Arm Row
- Band High Curl
- Band High Hammer Curl
- Band High Reverse Curl
- Band Horizontal Shrug
- Band Incline Alternate Hammer Curl
- Band Incline Bench Press
- Band Incline Biceps Curl
- Band Incline Hammer Curl
- Band Incline Row
- Band Incline T Raise
- Band Incline Y Raise
- Band Kneeling Lat Pulldown
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling One Arm Pull Down
- Band Kneeling Preacher Curl
- Band Kneeling Rear Kick
- Band Kneeling Single Arm High Row
- Band Leg Press
- Band Low Alternate Chest Press
- Band Low Chest Press
- Band Lying Reverse Grip Pressdown
- Band Lying Reverse Grip Row
- Band Prone Incline Curl
- Band Prone Incline Hammer Curl
- Band Pull Aparts
- Band Pull Up
- Band Pullthrough
- Band Push-Up
- Band Pushdown Both Arms
- Band Reverse Spider Curl
- Band Romanian Deadlift
- Band Rotating Hammer Grip Incline Bench Row
- Band Seated Lateral Raise
- Band Seated Neutral Grip Shoulders Press
- Band Seated Shoulder Press
- Band Side Bend
- Band Single Arm Overhead Press
- Band Single Leg Split Squat
- Band Spanish Split Squat
- Band Squat Row
- Band Y Raise
- Banded Donkey Kicks
- Banded Feet Elevated Hip Thrusters
- Banded Front Raises
- Banded Hip Abductions
- Banded Hip Adductions
- Banded Hip Extensions
- Banded Kickbacks
- Banded Lat Raises
- Banded Monster Walks
- Banded Reverse Lunge
- Banded Squats
- Behind Head Chest Stretch
- Bench Press - With Bands
- Bent Arm Chest Stretch
- Bent Over Row Resistance Band
- Biceps Curl Resistance Band
- Biceps Curl to Shoulder Press Resistance Band
- Biceps Stretch Behind the Back
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Bulgarian Split Squat Cable Resistance Band
- Butt Kicks
- Chair Back Lunge Left Resistance Band
- Chair Back Lunge Right Resistance Band
- Chest Out Hands Behind (Hold)
- Chest Press High to Low Cable Resistance Band
- Chest Press Low to High Resistance Band
- Chest Stretch Against A Wall
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Curtsy Lunges Resistance Band
- Drag Curl Resistance Band
- Dynaband Chest Press
- Dynaband External Rotations
- Dynaband Rows
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Front Leg Swings
- Front Raise Resistance Bands
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Good Morning Resistance Band
- Hammer Curl Resistance Band Simultaneous
- Hamstring Lying Curl Up Stretch
- High Knees
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Jumping Jack
- Kneeling Hip Flexor Stretch
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Low Resistance Band Lying Bicep Curl
- Low Resistance Band Lying Bicep Curl Half Repetition
- Lying (Prone) Abdominal Stretch
- Lying Abs Resistance Band
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Mountain Climbers
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- Overhead Lat Stretch
- Pallof Press
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- PNF Glute Stretch
- Prone Hip Circles
- Pull Apart Cable Resistance Band
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band - Cable Row
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Glute Bridge
- Resistance Band Hip Thrust
- Resistance Band Hip Thrusts on Knees
- Resistance Band Kneeling Back Kick
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Kneeling Leg Half Circle
- Resistance Band Kneeling Leg Half Circle on Bench
- Resistance Band Lying Abduction
- Resistance Band Lying Bent Knee Hip Abduction
- Resistance Band Lying Bent Knee Raise
- Resistance Band Lying Leg Raise
- Resistance Band One Leg Glute Bridge
- Resistance Band One Leg Kickback (Bent Position)
- Resistance Band Reverse Hyper with Stability Ball on Flat Bench
- Resistance Band Seated Bent Knee Abduction
- Resistance Band Seated Hip Abduction
- Resistance Band Shoulder Adduction
- Resistance Band Side Plank Glute Raise
- Resistance Band Standing Balance Glute Kickback
- Resistance Band Standing Balance Hip Abduction
- Resistance Band Standing Single Arm Backward Shoulder Extension
- Resistance Band Standing Single Arm Lateral Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Flexion
- Resistance Bands Facepull
- Reverse Lunge Left Resistance Band
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Runners Lunge
- Scapular Retraction
- Seated Figure Four with Twist Glute Stretch
- Seated Resistance Band - Cable Rows
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Overhead Extension Resistance Band
- Single Arm Palm Down on Wall Biceps Stretch
- Single Leg Romanian Deadlifts Right Cable Resistance Band
- Sitting Leg Resting Glute Stretch
- Slingshot Clams
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Reverse Shoulder Stretch
- Standing Upper Back Stretch
- Triceps Light Stretch
- Upward Stretch
- Zottman Curls Resistance Band Simultaneous
Resistance Bands workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Bands36 sessions · 268 main slots View group
- Shoulders: 48 main slots
- Glutes: 40 main slots
- Biceps: 32 main slots
- Abductors: 29 main slots
- Chest: 24 main slots
- Abdominals: 21 main slots
- Middle Back: 20 main slots
- Quadriceps: 18 main slots
- Lats: 16 main slots
- Hamstrings: 8 main slots
- Triceps: 4 main slots
- Full Body: 3 main slots
- Obliques: 3 main slots
- Adductors: 2 main slots
WORKOUT ANIMATIONBand Squat Row
- Band Squat Row
- Resistance Band Shoulder Adduction
- Dynaband External Rotations
- Resistance Band Standing Single Arm Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Flexion
36 workouts
- Resistance Bands — Week 1 Day 1 (Advanced)
- Resistance Bands — Week 1 Day 1 (Beginner)
- Resistance Bands — Week 1 Day 1 (Intermediate)
- Resistance Bands — Week 1 Day 2 (Advanced)
- Resistance Bands — Week 1 Day 2 (Beginner)
- Resistance Bands — Week 1 Day 2 (Intermediate)
- Resistance Bands — Week 1 Day 3 (Advanced)
- Resistance Bands — Week 1 Day 3 (Beginner)
- Resistance Bands — Week 1 Day 3 (Intermediate)
- Resistance Bands — Week 2 Day 1 (Advanced)
- Resistance Bands — Week 2 Day 1 (Beginner)
- Resistance Bands — Week 2 Day 1 (Intermediate)
- Resistance Bands — Week 2 Day 2 (Advanced)
- Resistance Bands — Week 2 Day 2 (Beginner)
- Resistance Bands — Week 2 Day 2 (Intermediate)
- Resistance Bands — Week 2 Day 3 (Advanced)
- Resistance Bands — Week 2 Day 3 (Beginner)
- Resistance Bands — Week 2 Day 3 (Intermediate)
- Resistance Bands — Week 3 Day 1 (Advanced)
- Resistance Bands — Week 3 Day 1 (Beginner)
- Resistance Bands — Week 3 Day 1 (Intermediate)
- Resistance Bands — Week 3 Day 2 (Advanced)
- Resistance Bands — Week 3 Day 2 (Beginner)
- Resistance Bands — Week 3 Day 2 (Intermediate)
- Resistance Bands — Week 3 Day 3 (Advanced)
- Resistance Bands — Week 3 Day 3 (Beginner)
- Resistance Bands — Week 3 Day 3 (Intermediate)
- Resistance Bands — Week 4 Day 1 (Advanced)
- Resistance Bands — Week 4 Day 1 (Beginner)
- Resistance Bands — Week 4 Day 1 (Intermediate)
- Resistance Bands — Week 4 Day 2 (Advanced)
- Resistance Bands — Week 4 Day 2 (Beginner)
- Resistance Bands — Week 4 Day 2 (Intermediate)
- Resistance Bands — Week 4 Day 3 (Advanced)
- Resistance Bands — Week 4 Day 3 (Beginner)
- Resistance Bands — Week 4 Day 3 (Intermediate)
What is in the block
Every session in Resistance Bands, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 18 exercises · 30 sets
- Week 1 · Day 28 exercises · 30 sets
- Week 1 · Day 38 exercises · 30 sets
- Week 2 · Day 18 exercises · 30 sets
- Week 2 · Day 28 exercises · 30 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 37 exercises · 34 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 18 exercises · 30 sets
- Week 1 · Day 28 exercises · 30 sets
- Week 1 · Day 38 exercises · 30 sets
- Week 2 · Day 18 exercises · 30 sets
- Week 2 · Day 28 exercises · 30 sets
- Week 2 · Day 37 exercises · 27 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 17 exercises · 34 sets
- Week 1 · Day 28 exercises · 37 sets
- Week 1 · Day 38 exercises · 37 sets
- Week 2 · Day 18 exercises · 37 sets
- Week 2 · Day 28 exercises · 37 sets
- Week 2 · Day 37 exercises · 34 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
What this block is
Resistance Bands runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Equipment tier
Whatever you have got. One piece of kit, a whole programme.
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Want resistance bands built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Equipment tier · the whole library.