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All workout plans

Band Travel Plan

General fitnessBeginner

A set of resistance bands, a door and a hotel-room floor. Three sessions that keep every pattern in the week while you are away from your kit.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 30 min
Weekly volume
≈57 working sets

Equipment

HomeBodyweightResistance band

Where the week's sets go

  • Legs18 sets · 32%
  • Shoulders12 sets · 21%
  • Chest9 sets · 16%
  • Back6 sets · 11%
  • Arms6 sets · 11%
  • Core6 sets · 11%

A week on this plan

  1. Sunrest day
  2. MonBand A
  3. Tuerest day
  4. WedBand B
  5. Thurest day
  6. FriBand C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Band A

Squat, press, row, hinge · 6 exercises · Up to 26 min

    • Band squatQuads · Resistance band3× 12–15 reps1 min restBand under the feet and over the shoulders, or just above the knees to work the glutes.

  • Superset A · Run these back to back, and rest after the last one.

    • Band bench pressChest · Resistance band3× 10–15 reps1 min restBand looped behind the back. Standing or on the floor if there is no bench.
    • Band one arm standing low rowUpper back · Resistance band3× 10–15 reps1 min restTen to fifteen an arm, band anchored in the door at waist height.
    • Band stiff leg deadliftGlutes · Resistance band3× 12–15 reps1 min rest
    • Band pull-apartRear delts · Resistance band3× 15–20 reps30 s rest
    • Band horizontal pallof pressAbs · Resistance band3× 10 reps30 s restTen a side. Do not let the band turn you.

Workout 2 of 3

Band B

Split squat, overhead press, pull-down · 6 exercises · Up to 27 min

    • Band single leg split squatQuads · Resistance band3× 10–12 reps1 min restTen to twelve a leg.

  • Superset A · Run these back to back, and rest after the last one.

    • Band shoulder pressFront delts · Resistance band3× 10–15 reps1 min rest
    • Band underhand pulldownLats · Resistance band3× 10–15 reps1 min restBand over the top of the door.
    • Push-upChest · Bodyweight3× 10–20 reps1 min rest
    • Band hip liftGlutes · Resistance band3× 15–20 reps45 s restBand just above the knees, push them apart at the top.
    • Band y-raiseSide delts · Resistance band3× 12–15 reps30 s rest

Workout 3 of 3

Band C

Step-up, squat-row, arms · 7 exercises · Up to 30 min

    • Band step-upQuads · Resistance band3× 10 reps1 min restTen a leg, onto a sturdy chair.
    • Band squat rowGlutes · Resistance band3× 12–15 reps1 min rest
    • Push-upChest · Bodyweight3× 10–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Band side triceps extensionTriceps · Resistance band3× 12–15 reps30 s rest
    • Band alternating biceps curlBiceps · Resistance band3× 12–15 reps30 s rest
    • Band front lateral raiseSide delts · Resistance band3× 12–15 reps30 s rest
    • Front plankAbs · Bodyweight3× 40 s30 s rest

How to progress

Bands progress by tension, not plates: when the top of the range is easy, shorten the band, double it or move up a colour. Keep every set one or two reps from failure, and slow the return — the band only works if you fight it on the way back.

Start this plan

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