Resistance band workout planner
Updated November 2, 2026
Choose how many days you can train and your level. The planner builds a week that works every major muscle group at least twice, which is what U.S. activity guidelines recommend for adults.
How the plan is built
Adults should do muscle-strengthening activity that works all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week, plus at least 150 minutes of moderate aerobic activity. The planner spreads sessions with rest days between them so muscles can recover. Not medical advice; check with a doctor first if you are pregnant, injured or managing a health condition.
New to bands? Start with our beginner guide and band color levels.