Equipment setup
Training with resistance bands only
Bands are the most travel-friendly load you can carry. RepRoute generates plans that respect band limitations — different load curve, different ROM bias.
Bands provide ascending resistance — easier at the bottom, harder at the top — which is the opposite of free weights. Plans need to account for this.
Bands excel at: pulling movements, pressing accessories, leg accessories. They struggle with: heavy compound legs (squat / deadlift loading) and isolation triceps work.
RepRoute's band-only plans treat bands as the primary tool but bias volume toward what bands do well — high-rep pull-aparts, banded rows, banded squats with anchor.
Sample 3-day week
| Day | Focus | Exercises |
|---|---|---|
| Day 1 | Push + pull |
|
| Day 2 | Legs + glutes |
|
| Day 3 | Mixed |
|
Example exercises
Banded Squat
quads · glutes
Band Pull-apart
rear delts
Banded Row
back · lats
Banded Press
chest · shoulders
Banded Glute Bridge
glutes
Banded Lateral Walk
glutes
Banded Pull-up Assist
lats
Banded Curl
biceps
Common questions
Not quite — bands plateau faster for compound legs. They're a great travel solution for 1-3 weeks, or a permanent supplement to bodyweight training.
Add more loops, double-up bands, increase tempo, increase reps, or stack onto a heavier band. RepRoute manages progression automatically.
RepRoute doesn't recommend specific products. A typical home setup is 4-5 loop bands of varying tensions plus one anchor.
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