SmartGains - 9 Week Workout Plan to Build Muscle with Resistance Bands

SmartGains is a resistance band strength training programme with a Push Pull Legs approach for hypertrophy and mass gain.

Resistance Band Workout Plan SmartGains

Who is SmartGains strength training plan for?

The SmartGains plan is suitable for practitioners aiming to increase muscle size (hypertrophy) in a harmonious way using resistance bands. It is recommended to have prior experience in weight training before starting the programme. If you are new to weight training, we suggest beginning with the Express programme.

Why choose the Push Pull Legs method?

This resistance band workout plan follows the Push Pull Legs approach. Each session focuses on working specific muscle groups to target their functionality:

  • PUSH: The pushing motion. Chest, shoulder and tricep exercises.
  • PULL: The pulling motion. Back, bicep and rear shoulder exercises.
  • LEGS: Lower body exercises.

The Push Pull Legs method allows for a more athletic training style by working related muscle groups within the same session and stimulating the same muscle group every 3-4 days for optimal muscle growth. This is a well-known and respected training method in traditional weightlifting, and we have adapted its benefits for resistance band training.

Resistance Bands Workout Plan

Programme duration and structure

Programme duration

This workout plan spans 9 weeks with 5 sessions per week, each lasting 45-50 minutes. The training volume is high to maximize muscle growth. If you prefer shorter training sessions, you might consider our Express workout plan with sessions under 20 minutes.

Programme structure

SmartGains is divided into 3 cycles, each lasting 3 weeks. Cycles 1 and 2 focus on higher repetitions (12-15 reps for Cycle 1; 8-12 reps for Cycle 2) to induce metabolic stress. Cycle 3 incorporates lower repetitions (4-8 reps) to increase strength and emphasize mechanical tension. Metabolic stress and mechanical tension are crucial for hypertrophy, and both are targeted in this programme to promote muscle growth with resistance bands.

Each cycle consists of two different Push, Pull, and Legs sessions. This approach allows you to work your muscles from different angles and cover the most effective resistance band exercises.

Strength Training with Resistance Bands

Example of a Push session

  • Unilateral Fly: 3 sets x 15 reps
  • Chest Press: 4 sets; 15, 10, 8, 6 reps
  • Overhead Press: 4 sets; 15, 15, 12, 8 reps
  • Lateral Raise: 3 sets x 20 reps
  • Triceps Extension: 4 sets; 15, 15, 12, 8 reps
Push Session with Resistance Bands

Each exercise indicates the recommended resistance level. It may seem challenging, but it is based on achieving full tension at the end of the movement when the band is stretched to 4 times its initial length.

Don't have your resistance band set yet? Click the button below to learn more about the SmartWorkout Elite equipment.