Enjoy this free downloadable and printable full body resistance band exercise chart PDF. This is more than just a table or chart printout that you can download and print. It’s a fully illustrated guide with pictures and explanations of each and every exercise for your entire body.

resistance bands being used in a exercise class- Free Printable full body Resistance Band workout PDF

Download it below and keep it with you as a digital copy or print it out and use it as a hard copy as you workout.

Either way, enjoy it, and good luck on your fitness journey.

Free Printable Resistance Band Exercise Chart PDF

It’s the printable resistance band workout book you have been looking for as a free pdf download. You can use it to create your own 4-week resistance band training program. they are free printable resistance band exercises you will find easy to follow and get results from fast if you follow them daily.

Best Resistance Band Set

This Whatafit Resistance Bands Set allows you the most flexibility when it comes to your workouts. You can find just the right band for your specific needs and change them as you get stronger. Its a perfect full body set of resistance bands.

If you are looking for a simpler full body set or one for traveling, the Fit Simplify Resistance Loop Exercise Bands Set is perfect, compact and effective.

12-week resistance band training program

Here’s a 12-week resistance band training program. Look it over and make sure it looks like it will meet your individual training goals before you start it.

1Squats (3 sets x 12 reps)Bicep Curls (3 sets x 12 reps)Lat Pulldowns (3 sets x 12 reps)Tricep Pushdowns (3 sets x 12 reps)Deadlifts (3 sets x 12 reps)RestRest
2Lunges (3 sets x 12 reps)Shoulder Press (3 sets x 12 reps)Upright Rows (3 sets x 12 reps)Lateral Raises (3 sets x 12 reps)Bench Press (3 sets x 12 reps)RestRest
3Step-Ups (3 sets x 12 reps)Hammer Curls (3 sets x 12 reps)Seated Row (3 sets x 12 reps)Skull Crushers (3 sets x 12 reps)Squats (3 sets x 15 reps)RestRest
4Bulgarian Split Squats (3 sets x 12 reps)Overhead Tricep Extension (3 sets x 12 reps)Close Grip Row (3 sets x 12 reps)Front Raises (3 sets x 12 reps)Deadlifts (3 sets x 15 reps)RestRest
5Box Jumps (3 sets x 12 reps)Concentration Curls (3 sets x 12 reps)Face Pulls (3 sets x 12 reps)Tricep Kickbacks (3 sets x 12 reps)Squats (3 sets x 20 reps)RestRest
6Reverse Lunges (3 sets x 12 reps)Push Press (3 sets x 12 reps)Shrugs (3 sets x 12 reps)Rear Delt Flys (3 sets x 12 reps)Deadlifts (3 sets x 20 reps)RestRest
7Lunges with a Twist (3 sets x 12 reps)Dumbbell Curls (3 sets x 12 reps)High Pulls (3 sets x 12 reps)Overhead Extension (3 sets x 12 reps)Squats (3 sets x 25 reps)RestRest
8Elevated Split Squats (3 sets x 12 reps)Incline Dumbbell Curls (3 sets x 12 reps)Bent Over Rows (3 sets x 12 reps)Tricep Dips (3 sets x 12 reps)Deadlifts (3 sets x 25 reps)RestRest
9Box Squats (3 sets x 12 reps)Preacher Curls (3 sets x 12 reps)Close Grip Pulldowns (3 sets x 12 reps)Overhead Skull Crushers (3 sets x 12 reps)Squats (3 sets x 30 reps)RestRest
10Plie Squats (3 sets x 12 reps)Dumbbell Hammer Curls (3 sets x 12 reps)T-Bar Row (3 sets x 12 reps)Close Grip Bench Press (3 sets x 12 reps)Deadlifts (3 sets x 30 reps)RestRest
11Lunges with a Reach (3 sets x 12 reps)Cable Curls (3 sets x 12 reps)Cable Flys (3 sets x 12 reps)Tricep Pulldowns (3 sets x 12 reps)Squats (3 sets x 35 reps)RestRest
12Box Step-Ups (3 sets x 12 reps)Dumbbell Overhead Press (3 sets x 12 reps)Dumbbell Shrugs (3 sets x 12 reps)Dumbbell Rear Delt Flys (3 sets x 12 reps)Deadlifts (3 sets x 35 reps)RestRest

The Best Resistance Band Charts for Traveling: Make it Easy!

How many times a week should you do resistance band training?

Consider the following as a guide. It depends on your body, experience, and level of health.

Beginner – two to three times per week for the first month
Intermediate – three to four days per week
Advanced – four to six days per week 

If you’re not seeing the results you would like, change up your routine. You can vary the exercises or the amount of time you workout or your intensity or speed.

Can resistance bands build muscle like weights?

Yes, resistance bands build muscle and strength. Bands still produce tension and resistance even though they don’t weigh nearly as much as free weights. They will also strengthen your muscles over time, especially if you’re just starting out with strength training.

Can you get a full body workout with resistance bands or power bands?

Power or resistance bands can provide a great full body workout! In addition, they are very convenient to carry around. The almost weightless nature of this fitness equipment makes it very versatile, which makes it ideal for full body workouts at work, at home, or outdoors. 
Many athletes also use resistance or power bands to increase the intensity of bodyweight exercises.

Is it OK to do resistance bands every day?

It is ok to train with resistance bands every day. But follow traditional workout science best practices and allow your body enough time to rest between each workout to rest and repair itself. 
When compared to training only five or five days per week, it may not offer any additional benefits to achieving your goals.

Related: FitnessGram Pacer Test (w/Lyrics, Video & Audio)

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