📋Program Overview
This program uses daily undulating periodization across three weekly sessions, alternating between hypertrophy-focused, strength-endurance, and metabolic stress protocols. Each 35-45 minute session targets all major upper body muscle groups using variable resistance principles that match natural strength curves better than fixed weights.
Equipment Needed
- Set of resistance bands (medium, heavy, extra-heavy resistances)
- Door anchor
- Secure mounting points at three heights (low, chest, overhead)
🗓️Session Structure & Frequency
Session A: Hypertrophy Focus (40-45 minutes)
- Warm-up: 8 minutes dynamic movement
- Main work: 30 minutes, 12-20 reps, 3-4 sets
- Rest: 60-90 seconds between sets
- Cool-down: 7 minutes stretching
Session B: Strength-Endurance (35-40 minutes)
- Warm-up: 6 minutes movement prep
- Main work: 27 minutes, 8-12 reps, 4-5 sets
- Rest: 90-120 seconds between sets
- Cool-down: 7 minutes mobility work
Session C: Metabolic Power (35 minutes)
- Warm-up: 5 minutes activation
- Main work: 25 minutes, 15-25 reps, 3 sets
- Rest: 45-60 seconds between sets
- Cool-down: 5 minutes recovery
💪Exercise Selection by Muscle Group
Chest Development
Primary: Resistance band chest press, banded push-ups
Secondary: Chest flies, incline/decline variations
Back Development
Primary: Seated rows, bent-over rows
Secondary: Lat pulldowns, face pulls
Shoulder Development
Primary: Overhead press, lateral raises
Secondary: Front raises, external rotations
Arm Development
Biceps: Standing curls, hammer curls
Triceps: Overhead extensions, pushdowns
Core Integration
Stability: Pallof press, plank rows
Function: Anti-rotation, integrated strength
📊Weekly Volume Recommendations
| Muscle Group | Weekly Sets | Priority Focus |
|---|---|---|
| Chest | 14-18 sets | Horizontal pressing patterns |
| Back | 16-20 sets | Balance pulling for posture |
| Shoulders | 12-16 sets | Rear delt health priority |
| Arms | 10-14 sets | Biceps and triceps combined |
| Core | 6-10 sets | Integrated stability work |
📈Progressive Overload Strategies
Primary Progression Methods
Pre-tension increases: Step farther from anchor points weekly to increase initial tension. This is the most practical method for bands.
Resistance level progression: Move through band hierarchy every 3-4 weeks based on performance.
Advanced Techniques
Multiple band loading: Combine two bands for compound movements when single bands become insufficient.
Temporal manipulation: Slower eccentric phases (3-4 seconds) or pause reps increase time under tension.
🔄Recovery & Optimization
Between-Session Recovery
Allow 48-72 hours between training same muscle groups. Band training may allow slightly faster recovery due to reduced joint stress compared to traditional weights.
Nutrition Requirements
Consume 1.8-2.2g protein per kg body weight daily (135-165g for 75kg individual). Post-workout intake of 20-25g high-quality protein within 2 hours optimizes muscle protein synthesis.
Sleep Optimization
Target 7-9 hours nightly with consistent schedule. Sleep quality impacts recovery more than quantity - prioritize deep sleep phases when growth hormone release peaks.
⚠️Safety & Injury Prevention
Band Inspection Protocol
Check bands before each session for nicks, cuts, or wear patterns. Replace immediately if damage detected. Never stretch bands beyond 250% resting length to prevent failure.
Anchor Safety
Ensure all anchor points are secure and rated for 150-200 lbs force. Use door anchors on hinge side when possible. Test resistance before full-intensity exercises.
Movement Quality
Maintain controlled movement patterns throughout full range of motion. Quality over intensity - perfect form prevents injury and maximizes muscle activation.
🚧Troubleshooting Plateaus
Strength Plateaus (4-6 weeks without progress)
- Increase pre-tension by stepping farther from anchor
- Add second band for compound movements
- Change exercise angles to target different strength curves
- Implement tempo variations (slow eccentric phases)
Motivation Plateaus
Exercise variety through grip changes, unilateral work, or combination movements maintains engagement. Track performance metrics beyond just reps - focus on improved control, longer time under tension, or reduced rest periods.