Resistance Band PPL

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Pull #1 8 exercises, 46 mins

Cable Deadlift	3x18 reps	rest: 0s
Cable Rope Lat Pulldown	3x18 reps	rest: 0s
Cable Seated Row	3x18 reps	rest: 0s
Cable Rope Face Pull	3x30 reps	rest: 0s
Cable Rope Hammer Curl	3x18 reps	rest: 0s
Cable Bicep Curl	3x18 reps	rest: 0s
Cable Reverse Curl	3x12 reps	rest: 0s
Cable One-Arm Reverse Curl	3x12 reps	rest: 0s

Push #1 10 exercises, 1 hr 2 mins

Cable Shoulder Press	3x18 reps	rest: 0s
Cable Cross-Over	5x12 reps	rest: 0s
Cable Incline Press	5x12 reps	rest: 0s
Cable Decline Press	5x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x30 reps	rest: 0s
Cable Lateral Raise	3x18 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x30 reps	rest: 0s
Cable Lateral Raise	3x18 reps	rest: 0s
Push-Up (Wide Hand)	1x reps	rest: 60s
Push-Up (Close Hand)	1x reps	rest: 60s

Legs 10 exercises, 52 mins

Band Squat	5x30 reps	rest: 0s
Cable Deadlift	3x18 reps	rest: 0s
Band Good Morning	3x18 reps	rest: 0s
Cable Standing Leg Curl	3x18 reps	rest: 0s
Band Calf Raise	5x30 reps	rest: 0s
Sit-Up	1x reps	rest: 60s
Leg Raise	1x reps	rest: 60s
Rotational Crunch	1x reps	rest: 60s
Oblique Crunch	1x reps	rest: 60s
Plank	1x8 reps	rest: 60s

Pull #2 8 exercises, 45 mins

Cable Standing Row	3x18 reps	rest: 0s
Cable Rope Lat Pulldown	3x18 reps	rest: 0s
Cable Seated Row	3x18 reps	rest: 0s
Cable Rope Face Pull	3x30 reps	rest: 0s
Cable Rope Hammer Curl	3x18 reps	rest: 0s
Cable Bicep Curl	3x18 reps	rest: 0s
Cable Reverse Curl	3x12 reps	rest: 0s
Cable One-Arm Reverse Curl	3x12 reps	rest: 0s

Push #2 10 exercises, 1 hr 2 mins

Cable Shoulder Press	5x12 reps	rest: 0s
Cable Cross-Over	3x18 reps	rest: 0s
Cable Incline Press	3x18 reps	rest: 0s
Cable Decline Press	3x18 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x30 reps	rest: 0s
Cable Lateral Raise	5x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x30 reps	rest: 0s
Cable Lateral Raise	5x12 reps	rest: 0s
Push-Up (Wide Hand)	1x reps	rest: 60s
Push-Up (Close Hand)	1x reps	rest: 60s

Legs 10 exercises, 52 mins

Band Squat	5x30 reps	rest: 0s
Cable Deadlift	3x18 reps	rest: 0s
Band Good Morning	3x18 reps	rest: 0s
Cable Standing Leg Curl	3x18 reps	rest: 0s
Band Calf Raise	5x30 reps	rest: 0s
Sit-Up	1x reps	rest: 60s
Leg Raise	1x reps	rest: 60s
Rotational Crunch	1x reps	rest: 60s
Oblique Crunch	1x reps	rest: 60s
Plank	1x8 reps	rest: 60s