12-Week Resistance Band Program

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Updated November 2, 2026

A printable, progressive 12-week plan in three phases, with exercise cues, a band progression chart and a training log.

What is inside

3 phases: foundation, build, strength
Exercise library with form cues
Band level progression chart
12-week training log
Warm-up and cool-down routines

Format: printable PDF, US Letter, instant download. Price: $12

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