4-Week Band Strength Program (PDF)

Train at home with a band and a door, and actually get stronger. Most band workouts are random. This is a real plan: 4 weeks, 3 sessions a week, 30 minutes each, written by a certified strength coach.

• A plan, not a playlist. Weeks 1-2 teach the movements; weeks 3-4 add load so you keep progressing.
• Full body in 30 minutes. Squat, hinge, press, pull and core in every week, with a 5-minute warm-up and a short finisher.
• Coached, not just listed. Clear cues for every exercise, safety checks for your band and door, and a log to track your progress.

What you get: a 6-page PDF (US Letter, prints well and reads well on a phone): how to use it, the safety checklist, weeks 1-2, weeks 3-4, coaching cues for every exercise, and your progress log.

What you need: a tube-band set with handles, a door anchor and ankle straps, and a door that closes.

Delivery: instant download after checkout, plus a copy by email.

Guarantee: if the program isn't useful to you, email us within 30 days for a full refund.

Written by Hussein Dar Abu Hussein, ISSA Certified Personal Trainer and Strength & Conditioning Specialist. General fitness guidance, not medical advice. If you have a medical condition or an injury, check with your doctor before starting.