Male Intermediate Resistance PDF

TABLE OF CONTENTS
COVER PHOTO
© 2020 Built With Science. All rights reserved.

TABLE OF CONTENTS
RESISTANCE BAND INTERMEDIATE Routine Overview:

1. Upper Workout
2. Lower Workout
3. Push Workout
4. Pull Workout
5. Legs Workout
6. Additional Comments
7. Disclaimer

Workout routine overview
This resistance band workout routine is designed to train all of your upper and lower
body musculature in a proportionate manner. It’s designed to be performed 5 times a
week in order to meet the volume requirements to maximize growth. See below for an
example schedule:
Day Workout
Monday Upper
Tuesday Lower
Wednesday Rest
Thursday Push
Friday Pull
Saturday Legs
Sunday Rest
The exact days don’t matter for your workouts, but the key is to get at least one rest day
in between the “upper/lower” and “push/pull/legs” workouts (or between 2-3
consecutive workouts). This ensures that you’re fully rested and recovered before
starting your next set of workouts.
This PDF will provide you with “resistance band only” exercises, but feel free to mix and
match with other exercises from your main BWS program, as well as the dumbbell and
bodyweight programs you’ve been provided in order to best suit your needs and your
equipment availability.
Lastly, please ensure that you always do your standard warm-up routine before
performing this workout, which you can find in your main BWS program.

Intermediate workouts: RESISTANCE BANDS
Upper body workout:

Exercise Sets Reps Rest (min) Notes
Banded Close Wrap band around hands and back, use

4 8-15 2
Grip Push Ups diamond or narrow grip, perform push-up.
Tie Knot at end of band, loop band through

Kneeling One
side of door hinge gap, grab band with one
Arm Banded 3 8-15 2
arm, get into kneeling position, row with
Row* elbows tucked close to body.
Standing Banded Step on band, hold ends in each hand, press

3 8-15 2
Shoulder Press overhead.
Single Arm Tie knot at end of band, throw over top of

Banded Lat 3 8-15 2 door, close door, perform single arm lat
Pulldowns pulldown on knees.
Lay on floor, place hands on two stacks of

books or two upright dumbbells, press arms
Dip Push Ups 3 8-15 2
downwards to raise chest up while letting
lower body slide forward.
Place hand and knee on bench for support,
Kneeling One
3 8-15 2 keep lower back straight, row dumbbell up
Arm Delt Row * while keeping elbow high at shoulder height.
*Alternative = loop band around fixture and perform row standing/seated.

EXERCISE 1: Banded Close Grip Push Ups
Step 1: Grab the resistance band at both ends and

place it around your back so that the band lines up
across the back of your shoulders. Get into a normal
push-up position and pull your hands into a diamond or
narrow grip ensuring your body is in a straight line.
Step 2: Descend until your chest nearly touches the

floor, maintaining a straight body, ensuring you are not
shrugging your shoulders.
Step 3: Push through the floor as if you were trying to

push it away from you and return to the starting
position. Ensure you are not flaring your elbows out at
any point during the movement, instead keep them
tucked in.
Regression: This can be made easier by performing this

exact setup but on your knees rather than your feet.
You may also perform this exercise without a
resistance band and progress your way up.

EXERCISE 2: Kneeling One Arm Banded Row
Step 1: Loop the resistance band through the side of

the door hinge gap and close the door. Grab the band
with one arm and get into a half kneel position.
Step 2: Roll your shoulders back and down to depress

shoulder blades and perform rowing movement by
pulling the bands using your lats. Ensure your elbows
are tucked tight into your side during each rep.
Step 3: Slowly return your arms back into the starting

position allowing the band to stretch out your lats.
Repeat movement.
Progression: To progress this movement Grab closer

on the band to create more tension. If you have a
stable fixture other than a door frame, you may also
perform the row standing or seated.

EXERCISE 3: Standing Banded Shoulder Press
Step 1: Step on band with your feet shoulder width

apart. If you have a loop/closed band, ensure you are
stepping on it single banded. Hold ends in each hand
and pull the band up in front of you to about chin
height. Tuck your elbows forward slightly so that they
aren’t flared out to your sides.
Step 2: Contract your abs and squeeze your glutes, and

then press the band up and over your head. Avoid
moving the band forward or backwards, instead press
the band straight up and down by moving your head
back slightly each rep to enable you to do so as you
press.
Step 3: Ensure you are not arching your lower back by

maintaining a strong core. Bring the band back down
into the starting position and repeat.
Progression: Progress this movement by performing it

as a single arm banded shoulder press. Set up the exact
same way, except use one arm to push the band up.

EXERCISE 4: Single Arm Banded Lat Pull Down
Step 1: Tie a knot at the end of the band, throw it over

the top of a door and close it. Get down onto both
knees and grab the band with a one-handed neutral
grip. Ensure your body is in a neutral position and your
arm is fully extended above your head.
Step 2: Next, by using your lats, pull your elbows back

down to your sides while simultaneously bending your
torso towards that side to better engage the lats.
Step 3: Slowly return your arm back to the starting

position with your arm almost fully extended before
repeating for another rep. Finish your reps on one arm
before moving your body over to the other side and
repeating your reps with the other arm.
Progression: To progress this movement you can grab

closer up on the band to create more resistance.

EXERCISE 5: Dip Push Ups
Step 1 (Setup): Get into a push-up position on the floor

and elevate your hands on a stack of books or any
elevated platform.
Step 2 (Push): While keeping your elbows slightly

tucked rather than flared out to your sides, push your
arms downward to raise your upper body into an
upward position until your arms straighten, while just
letting your lower body slide along for the ride.
Step 3 (Return): Return back to the starting position by

bending your arms and letting your lower body slide
back.
Progression: These can be progressed by either

elevating the platform used (e.g. use chairs) and/or
wearing a weighted bag or looping a band around your
neck and hands to provide more resistance as you push
up.

EXERCISE 6: Kneeling One Arm Banded Rear Delt Row
Step 1: Loop the resistance band through the side of the

door hinge gap and close the door. Grab the band with
one arm and get into a half kneel position.
Step 2: Roll your shoulders back and down to depress

shoulder blades. Then, perform a rowing movement by
pulling the band but as you do so, keep your elbow
positioned high at about shoulder height as this will
better engage the rear delt.
Step 3: Slowly return your arms back into the starting

position and repeat the movement.
Progression: To progress this movement, grab closer

towards the band to create more tension. If you have a
stable fixture other than a door frame, you may also
perform the row standing or seated.

LOWER BODY WORKOUT:

Rest
Exercise Sets Reps Notes
(min)
Step on band, loop band around neck,
Resistance Band
4 8-15 2-3 squat with the added resistance, pause at
Paused Squat
bottom of each rep for 2-3 seconds.
Resistance Band Step on band, hold ends in each hand,
4 8-15 2-3
Deadlift perform conventional deadlift.
Assisted Single Leg Grip edge of table, perform lunge with
4 8-15 2
Lunge back foot elevated, push up with front leg.
Stand on elevated platform, hold
Single Leg Weighted
4 8-15 1-1.5 weighted backpack/object in one hand
Calf Raise
and other hand on a fixture for support.

EXERCISE 1: Resistance Band Paused Squat
Step 1: Step on the middle of the band and slide your

feet across it so that your feet are about shoulder
width apart. Step on a single band and pull the other
side of the band up and over your head resting it on
your shoulders.
Step 2: Engage your core, push your glutes back while

bending your knees to begin the descent, ensuring
your feet are planted on the ground. Squat until you
are just at or below parallel to the ground and hold this
position for 2-3 seconds.
Step 3: Maintaining a strong core and a neutral back,

drive back up using your quads and glutes and return
to starting position.

EXERCISE 2: Dumbbell Romanian Deadlift
Step 1: Step on the middle of the band with both feet

and slide your feet across it so that your feet are just
inside shoulder width. If you have a loop/closed band,
ensure you are stepping on it double banded. Bend
down to grab both sides of the band by pushing your
hips back and slightly bending your knees. Engage your
core and ensure your back is straight at this bottom
position.
Step 2: While maintaining a neutral back and a slight

bend in your knees, drive your feet into the floor, to
push your hips forward and extending through the legs
in one fluid motion.
Step 3: Return back to starting position by driving

your hips back and creating that slight bend in your
knees.
Progression: In order to progress this exercise, simply

grab closer down on the band to create more
resistance.

EXERCISE 3: Assisted Single Leg Lunge
Step 1: Grip onto the edge of a table or any elevated

platform and get into a lunge position with your rear
foot positioned behind you. While using the table for
assistance, lift your back foot off the ground
Step 2: Squat down into a lunge position by bending

your front leg while keeping your back leg elevated in
the air. At the bottom position, your front shin should
be vertical over your front foot.
Step 3: Push back up into the starting position by

extending your front leg using your quadriceps and
glutes. Your front foot should not leave the ground and
your back foot should remain elevated in the air.
Regression: To make the movement easier, you can

initially use your back foot for assistance by having it
touch the ground at the bottom position of each rep
and by using the table more for assistance during the
way up.

EXERCISE 4: Single Leg Weighted Calf Raise
Step 1 (Setup): Place the front half of your foot on an

elevated platform such as stairs or stacked books. Hold
a weighted bag or object in one hand and place your
other hand on a fixture or structure for support, such
as a table or wall.
Step 2 (Descent): Drop your heel down to the floor,

creating a stretch through your calf muscle. Pause here
briefly.
Step 3 (Ascend): Push up through your calf all the way

onto the ball of your foot as if you were standing on
your toes and squeeze at the top for a few seconds.
Drop back down to the bottom until your heel touches
the floor, pause again, and then repeat for more reps.
Finish your reps on one side before transitioning to the
other leg.

PUSH workout:
Exercise Sets Reps Rest (min) Notes
Decline Close Wrap band around hands and back, use

Grip Banded 3 8-15 2 diamond or narrow grip, perform push-up
Push-Ups with feet elevated.
Banded Close Wrap band around hands and back, use

3 8-15 2
Grip Push-Ups diamond or narrow grip, perform push-up.
Resistance Band Step on band, bent over at hips slightly, raise

4 8-15 1.5-2
Lateral Raises arms out to sides.
Standing
Step on bands, hold bands in one hand, raise
Underhand
2 8-15 1.5-2 arm up and across body with underhand grip
Resistance Band one arm at a time.
Fly
Banded Tricep Stand on band, grab one end/handle from
Overhead 3 8-15 1.5-2 behind you, perform triceps extensions
Extensions overhead.
Tie knot at end of band, throw over top of

Banded Tricep
3 8-15 1.5-2 door, close door, grab each end of band,
Pushdowns* perform tricep pushdown
*Alternative = loop band around fixture and perform the same single arm chest fly motion.

EXERCISE 1: Decline Close Grip Banded Push-Ups

push-up position then place your feet on an elevated
platform such as a chair or bed. Pull your hands into a
diamond or narrow grip ensuring your body is in a
straight line.
Step 2: Engage your core and descend until your chest

nearly touches the floor, maintaining a straight body,
ensuring you are not shrugging your shoulders.

tucked in.
Regression: This can be modified as well by performing

this exact setup but on your knees rather than on your
feet by elevating your knees onto cushions. I’d also
suggest starting without the band and then
progressing your way up.

EXERCISE 2: Banded Close Grip Push-ups

push-up position and pull your hands into a diamond or
narrow grip ensuring your body is in a straight line.
Step 2: Descend until your chest nearly touches the

floor, maintaining a straight body, ensuring you are not
shrugging your shoulders.

tucked in.
Regression: This can be made easier by performing this

exact setup but on your knees rather than your feet.
You may also perform this exercise without a
resistance band and progress your way up.

EXERCISE 3: Resistance Band Lateral Raises
Step 1: Step on the middle of the band and grab it from

both sides. If you have a loop/closed band, ensure you
are stepping on it single banded. Slightly hinge forward
at your hips.
Step 2: While maintaining the grip of your resistance

band, raise both arms out to the side, keeping a slight
bend in your elbows as you raise them to just below or
in line with your shoulders.
Step 3: Ensuring you are not shrugging your shoulders

to your ears at the top of the movement, slowly return
your arms back down to the starting position and
repeat.
Progression: Put the band under one foot or both,

depending on the resistance you need and with one
hand, grab the resistance band. Slightly hinge forward
at your hips and perform the lateral raise with a single
arm.

EXERCISE 4: Standing Underhand Resistance Band
Fly
Step 1 (Setup): Step on the middle of the band and

slide your feet out to around shoulder width apart. If
you have a loop/closed band, ensure you are stepping
on it single banded. Grab the band with one hand
keeping your palm facing away from your body, with
an underhand grip.
Step 2 (Fly): Raise your arm up and across your body in

one fluid motion, engaging your chest. If you’re
performing the fly with your right arm for example,
you should feel your right chest contracting. Ensure
you are not rotating your body during this movement.
Step 3 (Descent): Slowly return back to starting

position then repeat for the rest of your reps on that
same arm before transitioning to the other arm.
Alternative: Wrap the band around your back, placing

it across your shoulders. Perform a chest fly by pulling
your arms together so that your two hands meet in the
middle at shoulder height.

EXERCISE 5: Banded Tricep Overhead Extensions
Step 1: Stand on the middle of the band. If you have a

loop/closed band, ensure you are stepping on it single
banded. Grab the band from one end and pull it up and
over behind your head keeping your elbow bent
behind your head.
Step 2: Using your triceps, extend your arm up over

your head. Keep your elbows locked in position, and as
close to your head as possible. Ensure that your core is
tight and that you are not arching your lower back as
you press up.
Step 3: Keeping your elbows locked, slowly bend your

elbows back into the starting position, feeling a stretch
through your triceps, and then repeat for more reps.
Progression: Progress this exercise by placing the

band on the ground and stepping on it as a double band
and repeating the same set up. You can step on more
of the band to increase the resistance as well

EXERCISE 6: Banded Tricep Pushdown
Step 1: Tie a simple knot at the end of the band, throw

it over the top of a door and close it. Grab each end of
the resistance band, pull it down so that your elbows
are by your sides, take a few steps back from the door,
and bend your upper body over slightly. This is your
starting position.
Step 2: Perform a tricep extension by using your arms

to extend your arm downwards while keeping your
elbows locked in position. Flare the resistance band
out to your sides at the very bottom of the movement
to create full contraction of the triceps.
Step 3: Control the band back to the starting position

and then repeat.
Progression: Progress this exercise by transitioning to

a single arm tricep pushdown. Again, grabbing higher
up on the band to create more resistance.

PULL WORKOUT:
Rest
(min)
Tie knot at end of band, throw over top of door,
Straight Arm Banded
3 8-15 2 close door, grab band in each hand, perform
Pulldowns* standing straight arm pulldowns.
Bent Over Resistance Step on band, bend over at hips, slightly bend
3 8-15 2
Band Row knees, row by pulling bands.
Standing Reverse Grab band in each hand, straighten arms in

3 8-15 2
Flyes front, spread band apart.
Tie knot at end of band, throw over top of door,

Banded Face Pulls 4 8-15 1-1.5 close door, grab each end of band, perform face
pulls by making a “W” with your arms.
Standing Resistance
Stand on resistance band, keep elbow locked,
Band Curls (single 3 8-15 1.5-2
curl resistance band one arm at a time.
arm)
Standing Resistance Stand on resistance band, keep elbow locked,
Band Hammer Curls 3 8-15 1.5-2 curl resistance band one arm at a time using
(single arm) neutral (hammer) grip.
Lean against wall, flatten lower back, place

Wall Slides*** 2 5-10+ 1
arms on wall, slide arms up and down.
*If you have access to a pull-up bar, perform pull-ups instead. These can also be performed by looping the band onto a high fixture.
**These can be performed standing bent-over instead, by standing on the band, bending over, and performing a face pull by pulling
the band at each end and making a “W” with your arms at the end position.
***If you have access to a pull-up bar, perform scapular pull-ups instead.

EXERCISE 1: Straight Arm Banded Pulldowns
Step 1: To set the movement up, you want to tie a

simple knot at the end of the band, throw it over the
top of a door and close it. If this setup doesn’t work for
you though, simply tie the band around any high
elevated fixture. Take a few steps back from the door,
bend your upper body over slightly by hinging at the
hips, and engage your core by contracting your abs.
Step 2: Keeping your arms straight, pull the band down

into your sides. As you do this movement keep your
chest up and pull with your lats by driving your elbows
backwards.
Step 3: Slowly control your arms back to the starting

position while ensuring your arms stay straight, and
then repeat for more reps.
Progression: To progress this movement, you can

stand further away from the door or perform this exact
movement but instead using one arm at a time.

EXERCISE 2: Bent Over Resistance Band Row
Step 1: Step on the middle of the band and grab it from

both sides. If you have a loop/closed band, ensure you
are stepping on it double banded. Hinge forward at
your hips and slightly bend your knees.
Step 2: Begin your row by pulling with your lats,

imagining there is a pencil between your shoulders
that you have to squeeze.
Step 3: Keep your elbows tight to your body and

ensure you are not shrugging your shoulders. Slowly
return back to the starting position. To make the
movement more difficult overtime, you can grab the
band closer to provide more resistance.
Progression: Step on the band with one foot and move

your other leg back behind you almost in a lunge
position. Grab the band with one arm, slightly hinge at
your hips and perform a single arm row. Pull with the
opposite arm as your front leg.

EXERCISE 3: Standing Reverse Flies
Step 1: Grab the band on each side and raise your arms
up directly in front of you, palms facing the ground.
Step 2: Drop your shoulders down and away from your

ears. Pull your arms away from each other, spreading
the band apart.
Step 3: Ensure you are not shrugging your shoulders.

Slowly return back to the starting position and repeat
movement.
Progression: To progress this movement simply grab

more of the band to increase the resistance of it.

EXERCISE 4: Banded Face Pulls
Step 1: Tie a knot at the end of the band, throw it over

the top of a door and close it. Grab each end of the
band, and roll your shoulders back and down,
depressing your shoulder blades away from your ears.
Step 2: Ensuring that you are not shrugging your

shoulders up towards your ear, pull the band back
towards your forehead, creating almost a 90-degree
angle or “W” shape with your arms.
Step 3: Slowly return back to the starting position and

repeat the movement, always creating this “W” shape.
Alternative: Stand on the middle of the band and grip

each side of the band with both hands. Bend over
hinging at your hips. Pull the band towards your
forehead creating a “W” shape with your arms.

EXERCISE 5: Standing Resistance Band Curls (Single
Arm)
Step 1: Stand on the middle of the resistance band and

grab it with one hand so that your hand is in a
supinated or underhand grip. Keep your arm straight
and your elbow locked, close into the side of your
body. If you have a loop/closed band, step on it double
banded for more resistance and single banded for less
resistance.
Step 2: Drop your shoulders down away from your

ears and curl the band using your bicep maintaining
that underhand grip on the band. Don’t allow for your
elbow to flare out as you perform the curl.
Step 3: Return to the starting position allowing the

band to create tension on the eccentric movement
downwards. Repeat movement.
Progression: To progress this exercise, slide your feet

out further across the band to create more tension.

EXERCISE 6: Standing Resistance Band Hammer
Curls (Single Arm)
Step 1: Stand on the middle of the resistance band and

grab it with one hand so that your hand is in a neutral
grip as if you were holding a hammer. Keep your arms
straight and elbows locked, close into the side of your
body. If you have a loop/closed band, step on it double
banded for more resistance and single banded for less
resistance.
Step 2: Drop your shoulders down away from your

ears and curl the band using your biceps maintaining
that neutral grip on the band. Don’t allow for your
elbows to flare out as you perform the curl.
Step 3: Return to the starting position allowing the

band to create tension on the eccentric movement
downwards. Repeat movement.
Progression: To progress this exercise, slide your feet

out further across the band to create more tension.

EXERCISE 7: Wall Slides
Step 1: Stand with your back against a wall and feet

together. Flatten your back against the wall by
contracting your abs. Raise your arms up against the
wall such that your elbows are at 90 degrees – your
butt, back, elbows, shoulders, and head should all be
making contact with the wall.
Step 2: Next, slowly slide your arms up along the wall as

you would in a “shoulder press” while keeping
everything in contact with the wall. You should feel a
strong contraction in the middle of your back along
both sides your spine as you do so. Raise as far as you
can go without excessively arching your lower back.
Step 3: Slowly return to the starting position and then

repeat.
Regression: To make it easier, you can move your feet

further away from the wall such that your butt does not
touch the wall OR perform them on the ground if
needed.

Legs WORKOUT:
Rest
(min)
Step on band, loop band around neck,
Resistance Band
4 8-15 2-3 squat with the added resistance, pause at
Paused Squat
bottom of each rep for 2-3 seconds.
~45-60s Place band under front foot, grab band in
Resistance Band 4
rest each hand, elevate back foot on chair or
Bulgarian Split per 8-15
between bench, bend back knee towards floor and
Squat side
each leg push up against resistance.
Lay upper body on flat bench or table or

side of couch, contract glutes and
Lying Reverse
3 8-15 2 hamstrings to lift legs up until parallel
Hyperextensions*
with upper body. Add weight if needed by
placing dumbbell between feet.
Place feet on two cloths or paper plates
8-15
Sliding Hamstring on smooth surface, curl heels towards
3 each 1.5-2
Curls butt while raising hips up, keep back
side
straight throughout.
Hold onto fixture for support, squat
Seated Bodyweight down, perform calf raise using
4 8-15 1-1.5
Calf Raises bodyweight. Add weighted bag for
additional resistance.

EXERCISE 1: Resistance Band Paused Squat
Step 1: Step on the middle of the band and slide your

feet across it so that your feet are about shoulder
width apart. Step on a single band and pull the other
side of the band up and over your head resting it on
your shoulders.
Step 2: Engage your core, push your glutes back while

bending your knees to begin the descent, ensuring
your feet are planted on the ground. Squat until you
are just at or below parallel to the ground and hold this
position for 2-3 seconds.
Step 3: Maintaining a strong core and a neutral back,

drive back up using your quads and glutes and return
to starting position.

EXERCISE 2: Resistance Band Bulgarian Split Squat
Step 1 (Setup): Step on the resistance band with one

foot and grab each side of the resistance band. If you
have a loop/closed band, step over it double banded
for more resistance, and single banded for less
resistance. Elevate your back foot ontro a chair, which
can be positioned either up on its toes or with the top
of the foot resting on the chair, whichever is most
comfortable for you.
Step 2 (Descent): Engage your core, and then descend

by bending your front leg and lowering your back knee
towards the ground. Your torso should slightly bend
over forwards as you descend.
Step 3 (Ascent): Push back up to the starting position

by using your quads and glutes from the front leg while
keeping your arms straight by your sides holding the
band, and then repeat for more reps. And as with many
of the other banded exercises, you can progress the
movement by grabbing closer to the band during the
setup.

EXERCISE 3: Lying Reverse Hyperextensions
Step 1 (Setup): Lie face down on a bench or table.

While your upper body and stomach should be on the
bench, your hips should not. This will allow them to
move freely. Let your legs hang straight down toward
the floor. Hold the sides of the table or grip
underneath the bench to keep your upper body in
position.
Step 2 (Raise): Brace your abs to keep your spine

stable and supported. Lift your legs by contracting
your hamstrings, glutes, and lower back. Keep them
straight or just slightly bent. Raise them until they are
roughly parallel to the floor or just above parallel to
your body. Keep the movement smooth and
controlled.
Step 3 (Descend): Lower your legs in a controlled

fashion and then repeat for more reps. Avoid kicking
your legs up with momentum as you perform the
movement, as this will take tension away from the
target muscles and potentially cause injury.

EXERCISE 4: Sliding Hamstring Curls
Step 1 (Setup): Lay on your back on a smooth surface

with your arms by your sides and legs fully extended in
front of you. Wear socks and/or place your feet on two
cloths or something that will enable them to slide
easily.
Step 2 (Curl): Using your hamstrings, curl your heels in

towards you while raising your hips up into the air.
Your back should remain straight as you do so.
Step 3 (Return): Straighten your legs by reversing the

movement in a controlled fashion, again keeping your
back straight as you do so. Straighten your legs just
before they fully straighten, and then repeat for
another rep to maintain constant tension on the
hamstrings.
Progression: Slow down the tempo and/or perform

them with one leg at a time.

EXERCISE 5: Seated Bodyweight Calf Raises
Step 1 (Setup): Place your feet just inside shoulder

width, toes pointing forward and get down into a
squatting position with your hamstrings pressed up
against your calves as close as possible. Hold onto a
wall or a solid fixture to allow you to balance.
Step 2 (Ascend): While in this squatting position, raise

your heels off of the ground as much as possible by
pushing up onto your toes through your calves. Hold
this contraction at the top position for a few seconds.
Step 3 (Descend): Return slowly to the starting

position, by dropping your heels back down to the
ground, pausing at the bottom briefly, and then repeat
the movement.
Progression: To increase the difficulty of this

movement you can wear a weighted bag as you
perform the movement and/or lengthen the time of
your pauses at the top contracted position.

Disclaimer
The content provided in this PDF is for informational and educational purposes only.
Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered
dietitian. The contents of this document should not be construed as medical,
psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this
document are not intended to diagnose, treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist, or other qualified
healthcare professional’s advice. You should always consult your physician, dietitian, or
other qualified healthcare professional on any matters regarding your health,
engagement in physical activity, and/or diet before starting any fitness program or meal
plan to determine if it is suitable for your needs. This is especially important if you (or
your family members) have a history of high blood pressure or heart disease, if you have
ever experienced chest pain while exercising, or if you have experienced chest pain in the
past month when not engaged in physical activity. You should also consult your
physician, dietitian, or other qualified healthcare professional before starting any fitness
program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or
have a bone or joint problem that could be made worse by a change in physical activity or
diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your
physician, dietitian, or health care provider advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other form of discomfort at any time while
exercising or while following any meal plan/dietary regimen, you should stop
immediately. If you are in Canada and think you are having a medical or health
emergency, call your health care provider, or 911, immediately.
Please note the following:
• any and all exercise that you do as a result of what you read in this PDF shall be
performed solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in this
PDF shall be used solely at your own risk; and

Disclaimer
• any and all foods or beverages that you consume as a result of what you read in this PDF
shall be consumed solely at your own risk.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or by any informational storage or retrieval
system without the express written, dated, and signed permission from the author (Jeremy
Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any
purpose without express written consent.

ADDITIONAL COMMENTS
I hope this PDF is useful for you! I put in a lot of effort into providing this routine for you
free of charge. All I ask in return is that you show your support for my work and
connecting with me on my social media platforms where I share more informative
content on a regular basis:
INSTAGRAM: @JEREMYETHIER
FACEBOOK: @JEREMYETHIERFIT
WEBSITE: BUILTWITHSCIENCE.COM
Enjoy!

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TABLE OF CONTENTS

© 2020 Built With Science. All rights reserved.

RESISTANCE BAND INTERMEDIATE Routine Overview:

© 2020 Built With Science. All rights reserved.

© 2020 Built With Science. All rights reserved.

Upper body workout:

Banded Close Wrap band around hands and back, use

Tie Knot at end of band, loop band through

Standing Banded Step on band, hold ends in each hand, press

Single Arm Tie knot at end of band, throw over top of

Lay on floor, place hands on two stacks of

© 2020 Built With Science. All rights reserved.

Step 1: Grab the resistance band at both ends and

Step 2: Descend until your chest nearly touches the

Step 3: Push through the floor as if you were trying to

Regression: This can be made easier by performing this

© 2020 Built With Science. All rights reserved.

Step 1: Loop the resistance band through the side of

Step 2: Roll your shoulders back and down to depress

Step 3: Slowly return your arms back into the starting

Progression: To progress this movement Grab closer

© 2020 Built With Science. All rights reserved.

Step 1: Step on band with your feet shoulder width

Step 2: Contract your abs and squeeze your glutes, and

Step 3: Ensure you are not arching your lower back by

Progression: Progress this movement by performing it

© 2020 Built With Science. All rights reserved.

Step 1: Tie a knot at the end of the band, throw it over

Step 2: Next, by using your lats, pull your elbows back

Step 3: Slowly return your arm back to the starting

Progression: To progress this movement you can grab

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Step 1 (Setup): Get into a push-up position on the floor

Step 2 (Push): While keeping your elbows slightly

Step 3 (Return): Return back to the starting position by

Progression: These can be progressed by either

© 2020 Built With Science. All rights reserved.

Step 1: Loop the resistance band through the side of the

Step 2: Roll your shoulders back and down to depress

Step 3: Slowly return your arms back into the starting

Progression: To progress this movement, grab closer

© 2020 Built With Science. All rights reserved.

LOWER BODY WORKOUT:

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Step 1: Step on the middle of the band and slide your

Step 2: Engage your core, push your glutes back while

Step 3: Maintaining a strong core and a neutral back,

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Step 1: Step on the middle of the band with both feet

Step 2: While maintaining a neutral back and a slight

Step 3: Return back to starting position by driving

Progression: In order to progress this exercise, simply

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Step 1: Grip onto the edge of a table or any elevated

Step 2: Squat down into a lunge position by bending

Step 3: Push back up into the starting position by

Regression: To make the movement easier, you can

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Step 1 (Setup): Place the front half of your foot on an