Library
Intermediate Workout plan

Vive la Resistance! Resistance Band Workout Plan

When gym is just not good enough for you and resistance bands are your jam – Vive la Resistance!

Home-based
Gym
Lose fat
Get toned
Adults
Vive la Resistance! Resistance Band Workout Plan

This progressive intermediate 6-week fitness plan will have you challenging every muscle in your body by using only resistance bands and bodyweight exercises.

Great for those who either can’t make it to the gym or simply don’t want to hit the house of true heavy metal – this is the way to go. Using resistance bands and body-weight exercises, combined with cardio, endurance, balance and power exercises this plan will have you sweating the way you should be, without all of the distractions at the gym.

For the 5-day version of this plan, every week is built up of:

  • Two resistance band strength workouts
  • One lower body focus bodyweight workout
  • One low intensity recovery workout
  • One upper body high-intensity park/outdoor workout

If you’re going for the 3-day split, you’ll have

  • Two resistance band strength workouts
  • One upper body high-intensity park/outdoor workout
Resistance Bands
Lose fat, Get toned

Workout plan details

Want a little boost in your workout? Want to avoid an injury? Want to recover faster and come back to the next workout stronger than ever? Then we highly suggest working your way through the warm-ups and cool-downs attached to some of the workouts in this plan. You can thank us later. YES to muscles and NO to injuries!

With each Resistance Band workout, be sure to really focus on completing the specified reps. If the instructions are to complete 20 reps, you must complete 20 reps, even if that means resting during the set. This will train the body’s ability to complete a high amount of reps (regardless of how much you rest); after a few weeks you’ll be nailing every rep amount without the need to rest. Now that’s progress!

The Lower Body Focus workouts are designed for focus. Make sure you check out the instructions for each exercise and focus on your form during every rep. Bad form is a big no no! There is no need to rush with these exercises – perform each rep in a slow and controlled manner. It may even help to film yourself completing the exercise and review it after completion.

Consider the Low Intensity days as your opportunity to recover. These ‘workouts’ are designed to loosen those tight and tired muscle and nothing more. Take advantage of them, stretch additionally, and prepare that body for the next workout to come.

Finally, the Upper Body High-intensity workouts are preferably to be completed outside. Take this opportunity to get outside in the fresh air. The runs are progressive and alternate every single week. Please be sure to warm up before attempting these workouts, they are very intense! Feel free to use alternatives to difficult exercises: instead of full push-ups, try out modified knee push-ups; instead of full planks, try knee-resting planks. Time your runs, and as best as you can, note the distances. These are great ways to challenge yourself in the future!

Finally, please stay hydrated! Dehydration during workouts can wreck the workout (and your body). By taking regular, small sips, you’ll add reps to sets and gains to workouts. Your body needs water!

Updated Mar 19, 2025

Preview the 30 workouts
Fully preview all of the workouts in this workout plan before adding it to your Train account
#&w=wa2Jd5X MonMon
Resistance Band Test Drive 1 MonMon
Resistance Band Test Drive 1 56 min · Abs, Arms, Back, Chest...
#&w=wa2Jd5X MonMon
Resistance Band Test Drive 1 MonMon
Resistance Band Test Drive 1 56 min · Abs, Arms, Back, Chest...
Rest
Rest
#&w=wa2Jd5X MonMon
Resistance Band Test Drive 1 MonMon
Resistance Band Test Drive 1 56 min · Abs, Arms, Back, Chest...
#&w=JVeOJpl TueTue
Lower Body Focus 1 TueTue
Lower Body Focus 1 51 min · Abs, Legs
#&w=JVeOJpl TueTue
Lower Body Focus 1 TueTue
Lower Body Focus 1 51 min · Abs, Legs
Rest
Rest
#&w=JVeOJpl TueTue
Lower Body Focus 1 TueTue
Lower Body Focus 1 51 min · Abs, Legs
#&w=FjuLxNk WedWed
Low Intensity 1 - Steady State WedWed
Low Intensity 1 - Steady State 33 min · Abs, Back, Legs
#&w=FjuLxNk WedWed
Low Intensity 1 - Steady State WedWed
Low Intensity 1 - Steady State 33 min · Abs, Back, Legs
Rest
Rest
#&w=FjuLxNk WedWed
Low Intensity 1 - Steady State WedWed
Low Intensity 1 - Steady State 33 min · Abs, Back, Legs
#&w=uIMxuFF ThuThu
High Intensity 1 - Upper Body Park Workout ThuThu
High Intensity 1 - Upper Body Park Workout 41 min · Abs, Arms, Cardio, Legs...
#&w=uIMxuFF ThuThu
High Intensity 1 - Upper Body Park Workout ThuThu
High Intensity 1 - Upper Body Park Workout 41 min · Abs, Arms, Cardio, Legs...
Rest
Rest
#&w=uIMxuFF ThuThu
High Intensity 1 - Upper Body Park Workout ThuThu
High Intensity 1 - Upper Body Park Workout 41 min · Abs, Arms, Cardio, Legs...
#&w=TLim6BJ FriFri
Resistance Band Test Drive 2 FriFri
Resistance Band Test Drive 2 48 min · Abs, Legs
#&w=TLim6BJ FriFri
Resistance Band Test Drive 2 FriFri
Resistance Band Test Drive 2 48 min · Abs, Legs
Rest
Rest
#&w=TLim6BJ FriFri
Resistance Band Test Drive 2 FriFri
Resistance Band Test Drive 2 48 min · Abs, Legs
Rest SatSat
Rest SunSun
#&w=eTJUUNA MonMon
Resistance Band Upper Body Smash! MonMon
Resistance Band Upper Body Smash! 60 min · Abs, Arms, Back, Chest...
#&w=eTJUUNA MonMon
Resistance Band Upper Body Smash! MonMon
Resistance Band Upper Body Smash! 60 min · Abs, Arms, Back, Chest...
Rest
Rest
#&w=eTJUUNA MonMon
Resistance Band Upper Body Smash! MonMon
Resistance Band Upper Body Smash! 60 min · Abs, Arms, Back, Chest...
#&w=rzB1VL5 TueTue
Lower Body Focus 2 TueTue
Lower Body Focus 2 53 min · Abs, Legs
#&w=rzB1VL5 TueTue
Lower Body Focus 2 TueTue
Lower Body Focus 2 53 min · Abs, Legs
Rest
Rest
#&w=rzB1VL5 TueTue
Lower Body Focus 2 TueTue
Lower Body Focus 2 53 min · Abs, Legs
#&w=tuKBAQh WedWed
Low Intensity 2 - Steady State WedWed
Low Intensity 2 - Steady State 33 min · Abs, Legs, Yoga
#&w=tuKBAQh WedWed
Low Intensity 2 - Steady State WedWed
Low Intensity 2 - Steady State 33 min · Abs, Legs, Yoga
Rest
Rest
#&w=tuKBAQh WedWed
Low Intensity 2 - Steady State WedWed
Low Intensity 2 - Steady State 33 min · Abs, Legs, Yoga
#&w=kDkFyX4 ThuThu
High Intensity 2 - Upper Body Park Workout ThuThu
High Intensity 2 - Upper Body Park Workout 46 min · Abs, Arms, Cardio, Legs...
#&w=kDkFyX4 ThuThu
High Intensity 2 - Upper Body Park Workout ThuThu
High Intensity 2 - Upper Body Park Workout 46 min · Abs, Arms, Cardio, Legs...
Rest
Rest
#&w=kDkFyX4 ThuThu
High Intensity 2 - Upper Body Park Workout ThuThu
High Intensity 2 - Upper Body Park Workout 46 min · Abs, Arms, Cardio, Legs...
#&w=x4ielbB FriFri
Resistance Band Lower Body Crash! FriFri
Resistance Band Lower Body Crash! 50 min · Abs, Legs
#&w=x4ielbB FriFri
Resistance Band Lower Body Crash! FriFri
Resistance Band Lower Body Crash! 50 min · Abs, Legs
Rest
Rest
#&w=x4ielbB FriFri
Resistance Band Lower Body Crash! FriFri
Resistance Band Lower Body Crash! 50 min · Abs, Legs
Rest SatSat
Rest SunSun
#&w=C0UxgqD MonMon
Resistance Band Upper Body Circuit! MonMon
Resistance Band Upper Body Circuit! 34 min · Abs, Arms, Back, Shoulders
#&w=C0UxgqD MonMon
Resistance Band Upper Body Circuit! MonMon
Resistance Band Upper Body Circuit! 34 min · Abs, Arms, Back, Shoulders
Rest
Rest
#&w=C0UxgqD MonMon
Resistance Band Upper Body Circuit! MonMon
Resistance Band Upper Body Circuit! 34 min · Abs, Arms, Back, Shoulders
#&w=adQMBEi TueTue
Lower Body Focus 3 TueTue
Lower Body Focus 3 52 min · Abs, Legs
#&w=adQMBEi TueTue
Lower Body Focus 3 TueTue
Lower Body Focus 3 52 min · Abs, Legs
Rest
Rest
#&w=adQMBEi TueTue
Lower Body Focus 3 TueTue
Lower Body Focus 3 52 min · Abs, Legs
#&w=Zj2RfCb WedWed
Low Intensity 3 - Steady State WedWed
Low Intensity 3 - Steady State 16 min · Yoga
#&w=Zj2RfCb WedWed
Low Intensity 3 - Steady State WedWed
Low Intensity 3 - Steady State 16 min · Yoga
Rest
Rest
#&w=Zj2RfCb WedWed
Low Intensity 3 - Steady State WedWed
Low Intensity 3 - Steady State 16 min · Yoga
#&w=2X5D2WK ThuThu
Endurance 1 - Upper Body Park Workout ThuThu
Endurance 1 - Upper Body Park Workout 58 min · Abs, Cardio, Chest, Legs...
#&w=2X5D2WK ThuThu
Endurance 1 - Upper Body Park Workout ThuThu
Endurance 1 - Upper Body Park Workout 58 min · Abs, Cardio, Chest, Legs...
Rest
Rest
#&w=2X5D2WK ThuThu
Endurance 1 - Upper Body Park Workout ThuThu
Endurance 1 - Upper Body Park Workout 58 min · Abs, Cardio, Chest, Legs...
#&w=jZYa9ew FriFri
Resistance Band Lower Circuit! FriFri
Resistance Band Lower Circuit! 36 min · Abs, Legs
#&w=jZYa9ew FriFri
Resistance Band Lower Circuit! FriFri
Resistance Band Lower Circuit! 36 min · Abs, Legs
Rest
Rest
#&w=jZYa9ew FriFri
Resistance Band Lower Circuit! FriFri
Resistance Band Lower Circuit! 36 min · Abs, Legs
Rest SatSat
Rest SunSun
#&w=laHQld3 MonMon
Resistance Band Upper Body Circuit Part Dos! MonMon
Resistance Band Upper Body Circuit Part Dos! 31 min · Abs, Arms, Back, Shoulders
#&w=laHQld3 MonMon
Resistance Band Upper Body Circuit Part Dos! MonMon
Resistance Band Upper Body Circuit Part Dos! 31 min · Abs, Arms, Back, Shoulders
Rest
Rest
#&w=laHQld3 MonMon
Resistance Band Upper Body Circuit Part Dos! MonMon
Resistance Band Upper Body Circuit Part Dos! 31 min · Abs, Arms, Back, Shoulders
#&w=FFKeyIm TueTue
Lower Body Focus 4 TueTue
Lower Body Focus 4 50 min · Abs, Legs
#&w=FFKeyIm TueTue
Lower Body Focus 4 TueTue
Lower Body Focus 4 50 min · Abs, Legs
Rest
Rest
#&w=FFKeyIm TueTue
Lower Body Focus 4 TueTue
Lower Body Focus 4 50 min · Abs, Legs
#&w=iwcFVY1 WedWed
Low Intensity 4 - Steady State WedWed
Low Intensity 4 - Steady State 41 min · Arms, Chest, Legs, Shoulders
#&w=iwcFVY1 WedWed
Low Intensity 4 - Steady State WedWed
Low Intensity 4 - Steady State 41 min · Arms, Chest, Legs, Shoulders
Rest
Rest
#&w=iwcFVY1 WedWed
Low Intensity 4 - Steady State WedWed
Low Intensity 4 - Steady State 41 min · Arms, Chest, Legs, Shoulders
#&w=8KYRqWS ThuThu
Endurance 2 - Upper Body Park Workout ThuThu
Endurance 2 - Upper Body Park Workout 60 min · Abs, Cardio, Chest, Legs...
#&w=8KYRqWS ThuThu
Endurance 2 - Upper Body Park Workout ThuThu
Endurance 2 - Upper Body Park Workout 60 min · Abs, Cardio, Chest, Legs...
Rest
Rest
#&w=8KYRqWS ThuThu
Endurance 2 - Upper Body Park Workout ThuThu
Endurance 2 - Upper Body Park Workout 60 min · Abs, Cardio, Chest, Legs...
#&w=hvJVvZF FriFri
Resistance Band Lower Circuit Part Dos! FriFri
Resistance Band Lower Circuit Part Dos! 33 min · Abs, Legs
#&w=hvJVvZF FriFri
Resistance Band Lower Circuit Part Dos! FriFri
Resistance Band Lower Circuit Part Dos! 33 min · Abs, Legs
Rest
Rest
#&w=hvJVvZF FriFri
Resistance Band Lower Circuit Part Dos! FriFri
Resistance Band Lower Circuit Part Dos! 33 min · Abs, Legs
Rest SatSat
Rest SunSun
#&w=yXH6uFC MonMon
Resistance Band Upper Body - Fortnight Finale! MonMon
Resistance Band Upper Body - Fortnight Finale! 21 min · Abs, Arms, Back, Legs...
#&w=yXH6uFC MonMon
Resistance Band Upper Body - Fortnight Finale! MonMon
Resistance Band Upper Body - Fortnight Finale! 21 min · Abs, Arms, Back, Legs...
Rest
Rest
#&w=yXH6uFC MonMon
Resistance Band Upper Body - Fortnight Finale! MonMon
Resistance Band Upper Body - Fortnight Finale! 21 min · Abs, Arms, Back, Legs...
#&w=ALaX5kK TueTue
Lower Body Focus 5 TueTue
Lower Body Focus 5 45 min · Abs, Legs
#&w=ALaX5kK TueTue
Lower Body Focus 5 TueTue
Lower Body Focus 5 45 min · Abs, Legs
Rest
Rest
#&w=ALaX5kK TueTue
Lower Body Focus 5 TueTue
Lower Body Focus 5 45 min · Abs, Legs
#&w=EqSqbfV WedWed
Low Intensity 5 - Steady State WedWed
Low Intensity 5 - Steady State 15 min ·
#&w=EqSqbfV WedWed
Low Intensity 5 - Steady State WedWed
Low Intensity 5 - Steady State 15 min ·
Rest
Rest
#&w=EqSqbfV WedWed
Low Intensity 5 - Steady State WedWed
Low Intensity 5 - Steady State 15 min ·
#&w=R58VCUj ThuThu
Strength - Upper Body Park Workout ThuThu
Strength - Upper Body Park Workout 54 min · Abs, Arms, Chest, Shoulders
#&w=R58VCUj ThuThu
Strength - Upper Body Park Workout ThuThu
Strength - Upper Body Park Workout 54 min · Abs, Arms, Chest, Shoulders
Rest
Rest
#&w=R58VCUj ThuThu
Strength - Upper Body Park Workout ThuThu
Strength - Upper Body Park Workout 54 min · Abs, Arms, Chest, Shoulders
#&w=dUtWzVe FriFri
Resistance Band Lower Body - Fortnight Finale! FriFri
Resistance Band Lower Body - Fortnight Finale! 25 min · Abs, Legs
#&w=dUtWzVe FriFri
Resistance Band Lower Body - Fortnight Finale! FriFri
Resistance Band Lower Body - Fortnight Finale! 25 min · Abs, Legs
Rest
Rest
#&w=dUtWzVe FriFri
Resistance Band Lower Body - Fortnight Finale! FriFri
Resistance Band Lower Body - Fortnight Finale! 25 min · Abs, Legs
Rest SatSat
Rest SunSun
#&w=i6ptAVJ MonMon
Finale Week - Full-body Workout 1! MonMon
Finale Week - Full-body Workout 1! 56 min · Abs, Back, Chest, Legs...
#&w=i6ptAVJ MonMon
Finale Week - Full-body Workout 1! MonMon
Finale Week - Full-body Workout 1! 56 min · Abs, Back, Chest, Legs...
Rest
Rest
#&w=i6ptAVJ MonMon
Finale Week - Full-body Workout 1! MonMon
Finale Week - Full-body Workout 1! 56 min · Abs, Back, Chest, Legs...
#&w=nsvAYgf TueTue
Endurance Finale! TueTue
Endurance Finale! 53 min · Abs, Back, Cardio, Legs
#&w=nsvAYgf TueTue
Endurance Finale! TueTue
Endurance Finale! 53 min · Abs, Back, Cardio, Legs
Rest
Rest
#&w=nsvAYgf TueTue
Endurance Finale! TueTue
Endurance Finale! 53 min · Abs, Back, Cardio, Legs
#&w=ZIBrfxb WedWed
Finale Week - Full-body Workout 2! WedWed
Finale Week - Full-body Workout 2! 58 min · Abs, Arms, Legs, Shoulders
#&w=ZIBrfxb WedWed
Finale Week - Full-body Workout 2! WedWed
Finale Week - Full-body Workout 2! 58 min · Abs, Arms, Legs, Shoulders
Rest
Rest
#&w=ZIBrfxb WedWed
Finale Week - Full-body Workout 2! WedWed
Finale Week - Full-body Workout 2! 58 min · Abs, Arms, Legs, Shoulders
#&w=hJ8R74F ThuThu
Low Intensity 6 - Steady State ThuThu
Low Intensity 6 - Steady State 33 min · Legs, Shoulders
#&w=hJ8R74F ThuThu
Low Intensity 6 - Steady State ThuThu
Low Intensity 6 - Steady State 33 min · Legs, Shoulders
Rest
Rest
#&w=hJ8R74F ThuThu
Low Intensity 6 - Steady State ThuThu
Low Intensity 6 - Steady State 33 min · Legs, Shoulders
#&w=pBKVtFK FriFri
Finale Week - Full-body Workout 3! FriFri
Finale Week - Full-body Workout 3! 44 min · Abs, Back, Cardio, Chest...
#&w=pBKVtFK FriFri
Finale Week - Full-body Workout 3! FriFri
Finale Week - Full-body Workout 3! 44 min · Abs, Back, Cardio, Chest...
Rest
Rest
#&w=pBKVtFK FriFri
Finale Week - Full-body Workout 3! FriFri
Finale Week - Full-body Workout 3! 44 min · Abs, Back, Cardio, Chest...
Rest SatSat
Rest SunSun
Questions? View our FAQs
Add to my Train account
ESC
Library FAQs
How does this library work?
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:

🔎 Browse available exercise programs using a range of filters

✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.

😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of exercise programs can I find in the library?
Explore our growing selection of outstanding programs! You’ll find engaging fitness programs created by our certified personal trainers and regularly improved based on member feedback, as well as specialized cardiac rehab programs.
Tell me more about your cardiac rehab programs 🫀
Absolutely! Our cardiac rehab exercise programs are meticulously designed following AACVPR and ACSM guidelines. Each program is carefully peer-reviewed and vetted by two certified CR clinicians, ensuring that every workout is practical, high-quality, and ready for real-world clinical applications.

If you have any feedback or suggestions for improving our CR programs, we'd love to hear it! Please share it with our team via chat.
Are these programs suitable for different fitness levels, ages, training settings, or specific goals?
You bet! We offer programs designed for at-home training and gym workouts, covering a wide range of fitness levels and ages—including specialized programs for older adults. Whether your clients and patients aim to build strength, enhance mobility, or improve overall health, we've got you covered. Take advantage of our handy filters to quickly find exactly the programs that best fit your clients' or patients' specific needs!
Who designs these exercise programs?
Cardiac rehab programs are developed by certified CR clinicians, while our fitness programs are expertly created by our certified personal trainers. All programs undergo thorough reviews and regular updates to ensure the best possible quality.
Can I preview a program before adding it to my account?
Yes! Feel free to fully preview every workout inside each program. Discover the perfect fit before adding it to your account.
Are these programs really free?
Yes, completely free! We’re thrilled to offer these exercise programs as a way of making your experience on Train even more valuable, helping you save time, serve your clients better, and ultimately, enjoy life more!
How can I easily customize a program?
Customizing is easy and fun! After adding a program, you can quickly adapt exercises, sets, and guidelines to perfectly match your clients’ or patients’ individual needs and goals.
Can I duplicate a program to use with multiple clients?
Of course! You can effortlessly duplicate and adjust programs to fit as many of your clients or patients as you wish.
Is there a limit to how many programs I can add?
No limits here! 🚀 Add as many programs as you’d like and enjoy unlimited possibilities for your PT business or practice.
Who do I contact if I need support?
We’re here to help! 💬 If you ever need a hand, simply reach out to our support team through the chat support right in your account.
Can I request new programs to be added to the library?
Absolutely! Your ideas make us better. Please send your suggestions and requests directly to our team via chat — we’d love to hear from you!
Will programs I add stay available forever?
Yes, once added, each program is yours indefinitely. Keep using and enjoying them as long as you like and feel free to come back to re-add the programs if you’ve made changes and want to start fresh
ESC