BUILD MUSCLE · 4 DAYS/WK · RESISTANCE BANDS
Workout to build muscle 4 days a week with resistance bands
The right volume and rep ranges to grow week after week, backed by evidence. Joint-friendly, variable resistance. 4 days allow more volume per muscle group without burning out.
Goal
Build muscle
Frequency
4 days / week
Where
Resistance bands
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Chest Press | 4 | 8-12 | 90 s |
| Band Row | 4 | 8-12 | 90 s |
| Band Biceps Curl | 4 | 8-12 | 90 s |
| Band Overhead Press | 4 | 8-12 | 90 s |
| Band Deadlift | 4 | 8-12 | 90 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Glute Kickback | 4 | 8-12 | 90 s |
| Band Pallof Press | 4 | 30-45 s | 90 s |
| Band Chest Press | 4 | 8-12 | 90 s |
| Band Row | 4 | 8-12 | 90 s |
| Band Biceps Curl | 4 | 8-12 | 90 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Deadlift | 4 | 8-12 | 90 s |
| Band Pull-apart | 4 | 8-12 | 90 s |
| Band Triceps Extension | 4 | 8-12 | 90 s |
| Band Face Pull | 4 | 8-12 | 90 s |
| Band Pallof Press | 4 | 30-45 s | 90 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Biceps Curl | 4 | 8-12 | 90 s |
| Band Overhead Press | 4 | 8-12 | 90 s |
| Band Deadlift | 4 | 8-12 | 90 s |
| Band Pull-apart | 4 | 8-12 | 90 s |
| Band Triceps Extension | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
More tension at peak contraction and less joint stress than free weights.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
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