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Home Workout Routine

Updated 20 Sep 2026

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Day One
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  Target: Chest, Shoulder, Hamstrings
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  Resistance Band Chest Press
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  Resistance Band Incline Chest Press
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  Resistance Band Overhead Press
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  Resistance Band RDL
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  Resistance Band Leg Curl
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Day Two
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  Target: Quads, Lats
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  Resistance Band Squats
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  Resistance Band Bulgarian Split Squats
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  Table Bodyweight Row
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  Resistance Band Facepulls
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  Resistance Band Bent Over Row
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Day Three
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  Target: Hamstrings, Shoulder, Chest
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  Resistance Band Deadlift
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  Resistance Band One Leg Deadlift
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  Resistance Band Pushpress
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  Traditional Pushups
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Day Four
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  Target: Middle Back, Lats, Quads
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  Table Bodyweight Row
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  Resistance Band One Arm Dumbbell Row
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  Lat Pulldowns With Resistance Bands - prone position
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  Seated row (band)
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  Resistance Band Squats

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