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.

How often: 2-3x/week · planning default, not from the research

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Bodyweight Squat
3 sets x 12-20 reps, ~75 sec rest
Add a band around the thighs for more tension.
Slot: squat / knee-dominant
Named by a Round-2 reviewApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
3 options for this requirement
These are the practices the completed Round-2 reviews name for squat / knee-dominant. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Leg press
Compared in the review
12 papers put it in this slot · dose in sets × reps
Evidence and how-to
Smith machine exercise
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Split squat / RFESS
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
2
Band Chest Press
3 sets x 12-20 reps, ~75 sec rest
Horizontal push.
Slot: horizontal push
Named by a Round-2 review (by reading)App-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
4 options for this requirement
These are the practices the completed Round-2 reviews name for horizontal push. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bench press
Compared in the review
24 papers put it in this slot · dose in sets × reps
Evidence and how-to
Isometric hold
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Push-up
Compared in the review
7 papers put it in this slot · dose in sets × reps
Evidence and how-to
Suspension-trainer exercise
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
3
Band Row
3 sets x 12-20 reps, ~75 sec rest
Horizontal pull.
Slot: horizontal pull
Named by a Round-2 review (by reading)App-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
3 options for this requirement
These are the practices the completed Round-2 reviews name for horizontal pull. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bent-over row
Described in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Inverted row
Compared in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Suspension-trainer exercise
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
4
Band Overhead Press
2 sets x 12-20 reps, ~60 sec rest
Vertical push.
Slot: vertical push
Named by a Round-2 reviewApp-designed prescription1 paper reports 3 sets1 paper reports 6–15 reps1 paper reports 180 s restno finding maps to this routine's block, so nothing states these numbers.
2 options for this requirement
These are the practices the completed Round-2 reviews name for vertical push. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Bench press
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in sets × reps
Evidence and how-to
Overhead press
Compared in the review
2 papers put it in this slot · dose in sets × reps
Evidence and how-to
5
Band Lat Pulldown
2 sets x 12-20 reps, ~60 sec rest
Vertical pull.
Slot: vertical pull
Named by a Round-2 reviewApp-designed prescription1 paper reports 4 setsno finding maps to this routine's block, so nothing states these numbers.
4 options for this requirement
These are the practices the completed Round-2 reviews name for vertical pull. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Inverted row
Compared in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
Isometric hold
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × reps and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Lat pulldown
Compared in the review
1 paper put it in this slot · dose in sets × reps
What the review holds
Pull-up
Compared in the review
1 paper put it in this slot · dose in sets × reps
Evidence and how-to
6
Pallof Press
2 sets x 10-12/side, ~45 sec rest
Anti-rotation core.
Slot: anti-extension & anti-rotation core
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
2 options for this requirement
These are the practices the completed Round-2 reviews name for anti-extension & anti-rotation core. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Kettlebell exercise
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Plank
Compared in the review
1 paper put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in sets × reps and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

15 product safeguard (app-authored)6 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)Precise load progression is harder with bands; monitor effort to keep sets challenging.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Beginners, older adults and anyone training at home or on the move.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. Not a rehabilitation programme: an injury, a joint condition or a medical restriction on lifting changes what is appropriate here.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

Prerequisites

Product safeguard (app-authored)Written for beginner level. Equipment: band, bodyweight. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)Bodyweight Squat: regress with Box Squat / Sit-to-Stand; Assisted Squat (hold support) and progress with Goblet Squat; Bulgarian Split Squat; Jump Squat.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Band Chest Press: regress with Lighter band; Incline Push-Up and progress with Heavier band; Push-Up.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Band Row: regress with Lighter band and progress with Heavier band; Seated Cable Row.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Band Overhead Press: regress with Lighter band and progress with Heavier band; Dumbbell Shoulder Press.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Band Lat Pulldown: regress with Lighter band and progress with Heavier band; Lat Pulldown.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Pallof Press: regress with Lighter band; Kneeling Pallof Press and progress with Heavier band; Split-Stance Pallof Press.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop the set if you feel sharp or joint-localised pain, dizziness, chest discomfort or a sudden loss of control of the load; finish a set short rather than with broken form.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Persistent joint pain beyond normal soreness
From this routine’s block record, written by this app.
Product safeguard (app-authored)Band condition checks to avoid snap-back injury
From this routine’s block record, written by this app.
Product safeguard (app-authored)Get clearance from a clinician before starting if you have a heart condition, uncontrolled blood pressure, a recent injury or surgery, or are pregnant; ask a qualified coach to check your form on any lift you have not done before.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Pick a band tension where the last 2-3 reps of each set feel hard to complete with good form - that's the working intensity for every movement below, not a specific weight number.
Squat: loop a band around the thighs if you want more tension through the hips; go as deep as comfortable range allows.
Chest press and overhead press: anchor the band securely (a door anchor, or step on it for the press) before loading it, and check the band for nicks or wear first - a band that's about to fail can snap back.
Row and lat pulldown: keep the return controlled, not just the working pull, so the band doesn't yank your arm forward.
Pallof press: the goal is resisting rotation, not creating it - brace the core and keep the press path straight out from the chest.
As reps get easy before you've finished the rep range shown, shorten the band or step further from the anchor rather than just adding more reps - that's how band resistance progresses when you can't add a plate.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

What a review would need to answer: Does elastic-band resistance training produce strength and hypertrophy gains comparable to conventional loading?

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