रेज़िस्टेंस बैंड programme
A full-body plan built on two or three bands and a door anchor. Fits in a bag; costs less than a month of gym fees.
The prescription, in one line
3SESSIONS / WEEK
Bands are the cheapest genuinely useful training tool available, which matters when a gym membership is not on the table. Their weakness is real: resistance is lowest where the muscle is stretched and highest where it is short, which is the opposite of a free weight. The fix is to pause and squeeze at the top of every rep, where the band is hardest, and to use higher rep ranges than you would with iron.
Who it is for: Anyone with no space, no equipment budget, or a job that keeps them travelling.
स्रोत·प्रकाशित व्यायाम संदर्भ·EVERY MOVEMENT LINKS TO ITS OWN CARD·समीक्षित जुलाई 2026
How this template was assembled
- शुरुआत जोड़ की क्रिया से करें, महसूस होने वाली संवेदना से नहीं। किसी मांसपेशी को श्रेय तब दिया जाता है जब वह जो क्रिया पैदा करती है, प्रतिरोध उसी क्रिया का हो रहा हो।
- हर एक्सरसाइज़ में ठीक एक ही भूमिका दी जाती है: प्रमुख मांसपेशी (prime mover), या सहायक (synergist) और स्थिरक (stabiliser)। कुछ भी दो बार सूचीबद्ध नहीं होता।
- तकनीकी माँग के अनुसार 1–5 के स्केल पर क्रम दिया गया है — यानी मूवमेंट को सुरक्षित ढंग से करने के लिए कितने अभ्यास की ज़रूरत है, न कि सेट कितना कठिन लगता है।
- Order each session heavy-to-light: the movement with the most technical demand goes first, while you are fresh enough to hold the position.
- प्रकाशित MET श्रेणी साथ जोड़ी जाती है, ताकि हर कार्ड पर दिया गया ऊर्जा का आँकड़ा उसी तालिका तक वापस जाए।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की क्रिया के अनुसार श्रेय·समीक्षित जुलाई 2026
Day A — push
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| Resistance Band Chest Press | 4 | 12–20 | चेस्ट | Anchor the band behind you at chest height and step forward until there is tension befor… |
| Resistance Band Overhead Press | 3 | 12–15 | अगला डेल्टॉइड | Stand on the middle of the band with both feet and press the ends from shoulder height t… |
| पुश-अप | 3 | 8–15 | चेस्ट | Set the hands so that at the bottom your forearms are vertical from every angle — that i… |
| रेजिस्टेंस बैंड लेटरल रेज़ | 3 | 15–20 | साइड डेल्टॉइड | Stand on the middle of the band and raise the ends out to the sides with soft elbows. |
| Resistance Band Triceps Pushdown | 3 | 15–20 | ट्राइसेप्स | Anchor the band above head height and push the ends down with the elbows tight to the ri… |
| प्लैंक | 3 | 30–45 सेकंड | एब्स | Tuck the pelvis under and squeeze the glutes — a plank held with an arched back trains a… |
Day B — pull
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| रेज़िस्टेंस बैंड रो | 4 | 12–20 | ऊपरी पीठ | Anchor the band at waist height or loop it around your feet while seated, and row the en… |
| Band Lat Pulldown | 4 | 12–15 | लैट्स | Anchor the band above head height, kneel or sit, and pull the ends down to shoulder level. |
| Band Face Pull | 3 | 15–20 | रियर डेल्टॉइड | Anchor a band at head height, hold both ends and pull towards the face with the elbows f… |
| Band Pull-Apart | 3 | 20–25 | रियर डेल्टॉइड | Hold a light band at shoulder height with straight arms and pull it apart until it touch… |
| Resistance Band Curl | 3 | 15–20 | बाइसेप्स | Stand on the band with both feet and curl the ends up, keeping the elbows locked at your… |
| बैंड पैलॉफ प्रेस | 3 | 10 per side | ऑब्लिक्स | Anchor a band at chest height in a door and press out from side-on. |
Day C — legs
| व्यायाम | सेट | रेप्स | मांसपेशी | नोट |
|---|---|---|---|---|
| Resistance Band Romanian Deadlift | 4 | 15–20 | हैमस्ट्रिंग | Stand on the middle of the band, hold the ends at thigh height and hinge against the ten… |
| बॉडीवेट स्क्वैट | 4 | 15–25 | क्वाड्रिसेप्स | Reach the arms forward as a counterweight and sit down between the hips until the thighs… |
| रेजिस्टेंस बैंड ग्लूट ब्रिज | 3 | 15–20 | ग्लूट्स | Loop a band above the knees and push outward against it while bridging the hips up. |
| Banded Lateral Walk | 3 | 12 steps each way | ग्लूट्स | Band above the knees or around the ankles, half-squat position, and step sideways withou… |
| Resistance Band Leg Curl | 3 | 15–20 | हैमस्ट्रिंग | Anchor the band at floor level in front of you, loop it around one ankle and curl the he… |
| Resistance Band Calf Raise | 3 | 20–25 | पिंडली | Sit with the legs straight, loop the band around the ball of the foot and press against … |
How to progress
Move to a thicker band, or shorten the band by standing further from the anchor, when the top of the rep range becomes comfortable.
Two rules sit above any template. First, technique does not change as the weight climbs — if the range shortens or the tempo runs away, the load has gone past useful. Second, a plan you follow for twelve weeks beats a better plan you abandon in three. Rest days are part of the programme, not a failure of it.
This plan covers 14 muscle groups as prime movers. If something is missing that you care about, add one exercise for it rather than rebuilding the whole thing.
Other workout templates
जो सवाल जिम के फ़्लोर पर आते हैं
Who is the resistance band workout for?
Anyone with no space, no equipment budget, or a job that keeps them travelling. It runs 3 days a week, or as a fourth session alongside gym training. and needs: resistance bands and a door anchor.
How do I progress on this plan?
Move to a thicker band, or shorten the band by standing further from the anchor, when the top of the rep range becomes comfortable.
Will this plan build muscle?
It covers 14 muscle groups as prime movers across 18 exercises. Muscle growth needs progressive overload, enough weekly volume — roughly ten to twenty hard sets per muscle — and enough protein and total food to support it. This template supplies the structure; the effort and the diet decide the outcome.
Can I swap an exercise I cannot do?
Yes. Every exercise page on this site lists computed substitutes that train the same prime mover through the same movement pattern, plus a no-equipment alternative. Swap like for like and the plan still works.
मांसपेशियों की भूमिकाएँ मानक काइनेसियोलॉजी संदर्भों के अनुसार हैं और उन्हें जिम के चलन के बजाय जोड़ की क्रिया के हिसाब से बताया गया है — देखें यह साइट कैसे बनी है. ऊर्जा के आँकड़े 2024 Adult Compendium of Physical Activities से निकाले गए हैं। हर संदर्भ का नाम और तारीख़ यहाँ दर्ज है: स्रोत पेज। केवल सामान्य जानकारी — चिकित्सा या कोचिंग सलाह नहीं। भार, फॉर्म और प्रोग्रेशन को अपने अनुभव और किसी भी चोट के इतिहास के अनुसार समायोजित करें। संदेह हो तो व्यक्तिगत रूप से कोचिंग लें।
स्रोत·प्रकाशित व्यायाम संदर्भ·जोड़ की गति के अनुसार तय की गई मांसपेशियों की भूमिकाएँ·समीक्षित जुलाई 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
