SmartGains : High-Intensity Resistance Band Workout Program for Muscle Gains

Looking for a unique way to take your weight training to the next level? Try the resistance band workouts SmartGains! This easy-to-follow program uses elastics as resistance bands in order to help you develop muscle size and strength through the Push Pull Legs routine.

Resistance band workout plan muscle gain SmartGains

Who should join the SmartGains strength training program ? 

The SmartGains program is designed for those wishing to bulk up their muscles in a harmonious way with resistance bands. It is preferable to have some experience in weight training before starting the program. Don't worry if you've never tried bodybuilding before — our Express program is designed for beginners!

Why the Push Pull Legs routine is best for muscle growth ? 

Each session of the Push Pull Legs training method focuses on a set of muscles that respond to a function :  

  • PUSH : pushing. Push sessions work the pectorals, shoulders and triceps.
  • PULL : pulling. Pull sessions recruit the back, biceps and back of the shoulder.
  • LEGS : These sessions focus on the entire lower body.

The advantage of the Push Pull Legs method is to train in a more athletic way by working related muscle groups in the same session, and to stimulate the same muscle group every 3-4 days to optimize muscle gain. This is a very famous and recognized training method in traditional strength training, and we have taken the benefits of this method and applied them to strength training with resistance bands.

Push Pull Leg routine with resistance bands

What is the duration and structure of the program ?

Program length

This weight training program lasts 9 weeks, with 5 sessions per week. Each session lasts 45 minutes. The intensity is high but it is necessary to maximize muscle gains with elastic bands.
If you're looking for a shorter workout volume while building muscle gain, the Express program may be a good compromise with its sub-20 minute sessions.

Program structure 

The SmartGains program is divided into 3 cycles of 3 weeks each.

Cycles 1 & 2 consist of long sets (12 - 15 reps for cycle 1; 8 - 12 reps for cycle 2), to emphasize metabolic stress. Cycle 3 contains shorter sets (4-8 reps) to increase strength and focus on mechanical stress. Metabolic stress and mechanical tension are two essential characteristics for hypertrophy, which is why we have exploited these two methods to promote mass gain with elastic bands in this program.

2 different Push, Pull and Legs sessions form one cycle. This allows you to work your muscles from different angles and to cover the most effective resistance band exercises.  

Muscle gains with resistance bands

Example of a Push session

  • Unilateral Chest Flies : 3 sets x 15 reps
  • Chest Press: 4 sets; 15, 10, 8, 6 reps
  • Overhead Press: 4 sets; 15, 15, 12, 8 reps
  • Lateral Elevation: 3 sets x 20 reps
  • Extension Triceps: 4 sets; 15, 15, 12, 8 reps

A resistance is indicated for each exercise. It may seems elevated, but the indicated resistance is only reached at the end of the movement, when the band is stretched 4x its original size.

You don't have your resistance bands set yet? Click on the button below to learn more about SmartWorkout Elite equipment :