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BAND ONLY MUSCLE BUILDING

WORKOUT
This effective, evidence-based home band Main Goal: Build Muscle Equipment: Barbell, Bodyweight
workout incorporates the basic principles of
Training Level: Split Target Gender: Male & Female
metabolic stress training in order to maximize
your workouts with minimal to no gym Program Duration: 4 Weeks Author: Tom MacCormick
equipment. Days Per Week: 3 Days
Link to Workout: https://www.muscleandstrength.com/ Time Per Workout: 30 - 45 Mins
workouts/george-hackenschmidt-inspired-workout

Day 1: Push
Exercise Sets/Reps Tempo Rests
Standing Band Shoulder Press 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

Band Push Ups 3xAMRAP (0-2RIR) 3-0-1-1 30-45s

Single Arm Band Standing Flys 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

Band Lateral Raise 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

Triceps Pushdown 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

Band Pallof Press 3xAMRAP (0-2RIR) 2-0-1-5 30-45s

Day 2: Pull
Exercise Sets/Reps Tempo Rests
Kneeling Band Lat Pulldowns 3xAMRAP (0-2RIR) 3-0-1-1 30-45s

Seated Neutral Grip Band Rows 3xAMRAP (0-2RIR) 2-0-1-2 30-45s

Band Moto Rows 3xAMRAP (0-2RIR) 3-1-1-1 30-45s

Band Upright Rows 3xAMRAP (0-2RIR) 2-0-1-2 30-45s

Band Hammer Curls 3xAMRAP (0-2RIR) 2-0-1-2 30-45s

Band Pull-Aparts 3xAMRAP (0-2RIR) 2-0-1-2 30-45s

Day 3: Legs
Exercise Sets/Reps Tempo Rests
Bulgarian Split Squats 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

Band Assisted Nordic Curls 3xAMRAP (0-2RIR) 4-0-1-0 30-45s

Heel Elevated One & A Quarter Band

3xAMRAP (0-2RIR) 2-0-1-1 30-45s
Squats*

Lying Leg Curls 3xAMRAP (0-2RIR) 2-0-1-3 30-45s

Terminal Knee Extension 3xAMRAP (0-2RIR) 1-0-1-2 30-45s

Band Goodmornings 3xAMRAP (0-2RIR) 2-0-1-1 30-45s

* One rep = go all the way down, up a quarter, back down then all the way up

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