Band-Only Home Workout

A full-body session using only bands, ideal for home or travel. Choose a band tension that makes the last reps hard (~1-2 in reserve). The default duration is flexible.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Bodyweight Squat
3 sets x 12-20 reps, ~75 sec rest
Add a band around the thighs for more tension.
2
Band Chest Press
3 sets x 12-20 reps, ~75 sec rest
Horizontal push.
3
Band Row
3 sets x 12-20 reps, ~75 sec rest
Horizontal pull.
4
Band Overhead Press
2 sets x 12-20 reps, ~60 sec rest
Vertical push.
5
Band Lat Pulldown
2 sets x 12-20 reps, ~60 sec rest
Vertical pull.
6
Pallof Press
2 sets x 10-12/side, ~45 sec rest
Anti-rotation core.

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