Resistance Band PPL
General
Intermediate
Machine strength
Plan Details
The Resistance Band PPL routine by OfficialPJL is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Modified Pull, Push, Legs (PPL) workout to be performed with only bodyweight and resistance band exercises in the home. The majority of exercises shown demonstrate form on a cable system. Substitute these for resistance bands ensuring correct form and a slower, balanced motion through the rep. Reps and sets have been adjusted to consider bands in use. For bench presses (standard, incline, decline) you can either use a bench if available or stand pressing forward for standard, diagonally upwards for incline and diagonally downwards for decline. With reps and sets, please adjust accordingly to suit your ability. Overall you will be doing higher reps using resistance bands than you would with free weights/cables.
Routine detail
Mon
Pull #1
Est. 46 min
8 exercises
Cable Deadlift
3 Sets x 18 Reps
Cable Rope Lat Pulldown
3 Sets x 18 Reps
Cable Seated Row
3 Sets x 18 Reps
Cable Rope Face Pull
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 18 Reps
Cable Bicep Curl
3 Sets x 18 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable One-Arm Reverse Curl
3 Sets x 12 Reps
Tue
Push #1
Est. 62 min
10 exercises
Cable Shoulder Press
3 Sets x 18 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Incline Press
5 Sets x 12 Reps
Cable Decline Press
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Lateral Raise
3 Sets x 18 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Lateral Raise
3 Sets x 18 Reps
Push-Up (Wide Hand)
1 Set
Push-Up (Close Hand)
1 Set
Wed
Legs
Est. 52 min
10 exercises
Band Squat
5 Sets x 30 Reps
Cable Deadlift
3 Sets x 18 Reps
Band Good Morning
3 Sets x 18 Reps
Cable Standing Leg Curl
3 Sets x 18 Reps
Band Calf Raise
5 Sets x 30 Reps
Sit-Up
1 Set
Leg Raise
1 Set
Rotational Crunch
1 Set
Oblique Crunch
1 Set
Plank
1 Set
Thu
Pull #2
Est. 45 min
8 exercises
Cable Standing Row
3 Sets x 18 Reps
Cable Rope Lat Pulldown
3 Sets x 18 Reps
Cable Seated Row
3 Sets x 18 Reps
Cable Rope Face Pull
3 Sets x 30 Reps
Cable Rope Hammer Curl
3 Sets x 18 Reps
Cable Bicep Curl
3 Sets x 18 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable One-Arm Reverse Curl
3 Sets x 12 Reps
Fri
Push #2
Est. 62 min
10 exercises
Cable Shoulder Press
5 Sets x 12 Reps
Cable Cross-Over
3 Sets x 18 Reps
Cable Incline Press
3 Sets x 18 Reps
Cable Decline Press
3 Sets x 18 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Push-Up (Wide Hand)
1 Set
Push-Up (Close Hand)
1 Set
Sat
Legs
Est. 52 min
10 exercises
Band Squat
5 Sets x 30 Reps
Cable Deadlift
3 Sets x 18 Reps
Band Good Morning
3 Sets x 18 Reps
Cable Standing Leg Curl
3 Sets x 18 Reps
Band Calf Raise
5 Sets x 30 Reps
Sit-Up
1 Set
Leg Raise
1 Set
Rotational Crunch
1 Set
Oblique Crunch
1 Set
Plank
1 Set
