Resistance Band Training Guide: 250+ Exercises + Workouts
THE MOST COMPLETE RESISTANCE BAND GUIDE EVER MADE
HIGHLIGHTS INCLUDE:
RESISTANCE BANDS
The bands we are using in this guide are 41” flat loop resistance bands, aka power bands. These types of bands are the most versatile, as they can be used for nearly every aspect of training, such as warm-up, mobility, workout, and recovery.
For each section of our resistance band guide, we have exercises that require an anchor point (like a pole or a pull up bar) and exercises that can be done without an anchor (so, just the band and your body is needed). It's about half and half. So, even if you don't have something to anchor the bands to, there are still so many exercises that you can do and you can target all of your muscles effectively (moreover, you can do killer workouts with your bands literally anywhere).
RESISTANCE TRAINING CATEGORIES
Mobility Training: 11 mobility exercises to target all areas of your body.
Joint Mobilization: 7 mobilization exercises to improve mobility or reduce pain in all your joints.
Resistance Training: Over 160 resistance exercises categorized by chest, back, shoulders, triceps, biceps, forearms, lower body, and core.
Assistance Training: 8 assistance exercises to help you become stronger in bodyweight movements for relative strength.
Explosive Training: 15 explosive exercises to improve sports performance.
Barbell Training: 7 ways to combine resistance bands with barbell lifts to increase strength and stability.
Static Stretching: 34 static stretches using bands to help improve flexibility.
Rehabilitation: 16 rehab exercises to target isolated areas without causing undue stress on joints (these are also great for prehab to avoid injury in the first place).
AFTER MASTERING THIS RESISTANCE BAND EXERCISE COURSE YOU WILL BE ABLE TO:
Frequently Asked Questions
Who should buy this program?
This program is ideal for anyone looking to break through fitness plateaus and transform their physique. Whether you've started lifting 6 months ago or an experienced lifter struggling to see further gains, this program is designed to challenge your muscles in new ways, promoting growth and strength. It's particularly suitable for those who feel stuck in their current routine or who aren't seeing the results they want from their workouts. With expertly crafted plans that focus on measurable progressive overload and exercise variety, this program will help you achieve the strong, muscular physique you envision.
What is the money back guarantee?
These are among the most complete muscle-building training programs you are ever going to find. We spent a lot of time putting this together so everything is very clear and the results are stellar. Our number 1 priority is for you to get the absolute most from your training, in a safe and sustainable manner. With that, we are absolutely confident you will see great results if you run this program as prescribed for the full 12 weeks. If not, we guarantee to give your money back. Yes, we are that confident in this program.
When and how will I get my order?
When you purchase our digital products (Exercises, Workouts or Personalized Training Sessions) you will immediately be able to download the product. For personalized training sessions, you will be contacted within 24 hours to schedule your consultation(s).
How long will the workouts take?
The workouts typically take roughly 50-60 minutes to complete including the brief sample warmup we provided. Cardio workout sessions will vary depending on the modality you choose but they'll range from 15-45 minutes. Make sure to stick to the rest times and stay focused throughout your workout in order to have the most effective and efficient sessions.
How soon can I see results?
The speed with which you can see results varies by program and focus of course, but in general you can see progress with our workout programs within 2 weeks, continuing to improve further over time. You can achieve greater acceleration by getting training sessions with our expert fitness trainers.
What is the Supplements Return Policy?
If something’s off with your Supplements order, we’ll make it right. Because our items are produced and packed to order, we don’t accept returns for buyer’s remorse, but we will issue a replacement or refund for items that arrive damaged, defective, or incorrect if you contact us within 30 days of delivery (or within 30 days of the estimated delivery date for packages lost in transit). To file a claim, email us your order number, a quick description of the issue, and clear photos of the product and packaging. Approved claims are resolved via a free replacement or a refund back to the original payment method.
- Eligible issues: Damaged, defective, misprinted, or incorrect items (report within 30 days of delivery)
- Lost packages: Eligible if reported within 30 days after the estimated delivery date
- How to request: Email [your support email] with your order number, issue details, and photos
- Resolutions: Free replacement or refund to original payment method (if approved)
- Not covered: Buyer’s remorse, wrong/insufficient address, unclaimed/returned shipments, customs/duties issues, or orders that can’t be canceled after production starts
Let customers speak for us
On week 3 and can already tell a difference. I have tried so many programs, this one by far is the easiest to follow and by far the most bang for your buck! You will not be disappointed! Will be back for more programs after I finish my current one! I am currently on the 5 day split hypertrophy program! Week 3.
As a 60-year-old man returning to a low-rep, high-weight routine for the first time in decades, I found having this guide to be invaluable. The support and structure made all the difference, and I can confidently say it was well worth the investment. I highly recommend this program to anyone looking to train effectively and safely.
I’ve been doing the 3 days per week full body split for two weeks. And it is exactly what I needed. It is structured very well. And focused on building strength with compound movements. And I’ve already made progress. The only change I would recommend they do is make it a little simpler. It is an overwhelming amount of information to take in. But it is good information. But overall set for set seems like an excellent company with a lot of free resources.
Awesome! Garett worked his magic on a personalised plan that's perfect for my tricky circumstances. The online meet was fantastic. This service is most definitely value for money. I now have my own plan that's right for me and I'm confident of my weekly volume. All of my questions were answered fully. This service is amazing value for money!!
Easy to use, everything you need kb program
Amazing and refreshing training program I stumbled upon when educating more for myself as a personal trainer in anti rotational and rotational exercises. The minute I brought this to the gym where I train clients I had several members inquiring about the steel mace and how to use this piece of equipment. I absolutely love the fact that you are training all three planes of motion!
Just finished the 5day/week hypertrophy program. I ate 500cal over maintenance and 1g protein/lb body weight. I gained 23lbs, 12lbs of muscle gain in the 12weeks. My arms grew 5/8”, my chest grew almost two inches and my legs grew 1”. When I first purchase this program it had some exercises I didn’t normally do and I was skeptical but after a couple weeks I could feel the mix of program was really hitting my muscle in different ways. Overall, this program was awesome and I think I will try the 4 day program next. I have been working out for 8mo but used to lift regularly 6years ago but had been away from the gym for that time. My gains might
have even been better had I not caught Covid in week 7 causing me to miss 3 lifting days that week and lose weight.
This program also helped me increase strength although I was mainly looking for muscle growth. Strength gains below:
Squat 260 -> 325
Bench 200 -> 230
Deadlift 350 -> 405
Military press 130 -> 140
I had a previous shoulder surgery so my overhead pressing is one of my weak points and I progress slowly there.
Highly recommend this program, it was better than I expected!
I started this program about a month ago and I'm down 5lbs already. I got the 5 day plan and am really enjoying the workouts and the meal planning and nutrition guides have been eye opening for me personally. Looking forward until week 12, hoping to be down around 15lbs by then! Thank you Set For Set!
Great Quality! Easily one of the hardest tools I have used. I am sure it will get easier and then I can move up in weight. Freakin' love it!
The mace itself is great so far after a couple of weeks. Good quality from what I can tell. But what really adds to it is all the mace workouts from setforset on YouTube. I found a good 30 minute video that walks you through each exercise and the form needed for it. Then ends with the actual routine. Very happy with everything so far. There was a delay with my 1st purchase though because FedEx lost it but SFS customer service sorted it out well and quickly.
It is an excellent workout regimen and extremely educational regarding different exercises.
Fantastically comprehensive! Year 6 of my bodybuilding journey and this already feels like the best yet. I'm already planning on repeating it. I've used various others from well known websites over the years and they don't come close to this. I love it!!
Its been about two full weeks. This purchase has allowed me to create a full program to adjust throughout the year! I've got everything and more that I could need. With this arsenal of knowledge and video demos of every stretch/exercise and correct supplementation, definitely noticible gains have started! 100 on this purchase!
I have a 10 and now 15 lb mace from Set for Set. I can see a 20 lb in the near future!