Program ini dikhususkan untuk pemula yang sudah lebih advance, dalam arti sudah mengenal gerakan-gerakan dasar olahraga. Program dibagi 3 fase; Minggu 1 sampai 4, Minggu 5 sampai 8, kemudian minggu 9 sampai 12.
| Minggu 1 – 4 | Minggu 5 – 8 | Minggu 9 – 12 |
| Kamu akan melakukan full-body workouts untuk meningkatkan kekuatan, mobility, dan endurance. | Di minggu ini kamu akan mulai membentuk otot dengan fokus kepada upper body dan lower body. | Di fase terakhir ini kekuatanmu akan ditantang dengan meningkatkan resistance dan mengurangi waktu istirahat antara set. |
| 4 hari dalam 1 minggu. | 5 hari dalam 1 minggu. | 6 hari dalam 1 minggu. |
Dalam latihan tertentu, jika resistance band yang kamu punya dirasa ringan, boleh dicoba tambah repetisi.
Senin (Minggu 1 – Minggu 4)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Squat | 12 x 3 | Quadriceps | 1-2 menit |
| Resistance Band Floor Press | 12 x 3 | Chest, Tricep | 1-2 menit |
| Resistance Band Overhead Press | 12×3 | Shoulder | 1-2 menit |
| Resistance Band Bent-Over Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Bicep Curl | 12 x 3 | Bicep | 1-2 menit |
Selasa (Minggu 1 – Minggu 4)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Deadlift | 8 x 3 | Full Body | 1-2 menit |
| Curtsy Lunges | 10 x 3 | Quadricep | 1-2 menit |
| Resistance Band Upward Chest Fly | 12×3 | Chest | 1-2 menit |
| Resistance Band Seated Rowing | 12 x 3 | Back | 1-2 menit |
| Resistance Band Lateral Raise | 12 x 3 | Shoulder | 1-2 menit |
Untuk lateral raise, pakai beban resistance band paling ringan.
Kamis (Minggu 1 – Minggu 4)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Floor Press | 12 x 3 | Chest, Tricep | 1-2 menit |
| Resistance Band Reverse Fly | 10 x 3 | Back, Shoulder | 1-2 menit |
| One Arm Overhead Tricep Extension | 12×3 | Tricep | 1-2 menit |
| Resistance Band Good Morning | 10 x 3 | Hamstring | 1-2 menit |
| Resistance Band Upright Row | 12 x 3 | Shoulder | 1-2 menit |
Jumat (Minggu 1 – Minggu 4)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Squat | 12 x 3 | Quads | 1-2 menit |
| Resistance Band Pendley Rows | 12 x 3 | Back | 1-2 menit |
| Banded Single Arm Floor Press | 12×3 | Chest | 1-2 menit |
| Resistance Band Overhead Press | 12 x 3 | Shoulder | 1-2 menit |
| Banded Romanian Deadlift | 10 x 3 | Hamstrings | 1-2 menit |
Senin (Minggu 5 – Minggu 8)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Floor Press | 10 x 3 | Chest | 1-2 menit |
| Resistance Band Upward Chest Fly | 10 x 3 | Chest | 1-2 menit |
| Resistance Band Overhead Tricep | 10×3 | Triceps | 1-2 menit |
| Resistance Band Overhead Press | 10×3 | Shoulder | 1-2 menit |
| Resistance Band Front Raise | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band Tricep Kick Back | 10×2 | Triceps | 1-2 menit |
Selasa (Minggu 5 – Minggu 8)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Squat | 12 – 15 x 3 | Quadriceps | 1-2 menit |
| Resistance Band Lateral Walk | 8 – 10 x 3 | Quadriceps | 1-2 menit |
| Resistance Band Romanian Deadlift | 6 – 8 x 3 | Hamstring | 1-2 menit |
| Resistance Band Glute Kick Back | 8 – 10 x 3 | Glutes | 1-2 menit |
| Resistance Band Good Morning | 10 x 2 | Hamstring, Back | 1-2 menit |
| Resistance Band Calf Raises | 10 x 3 | Calves | 1-2 menit |
Rabu (Minggu 5 – Minggu 8)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Deadlift | 6 –8 x 3 | Back | 1-2 menit |
| Resistance Band Bent-Over Row | 8 – 12 x 3 | Back | 1-2 menit |
| Resistance Band Seated Row | 8 – 12 x 3 | Back | 1-2 menit |
| Resistance Band Bicep Curl | 8 – 12 x 3 | Biceps | 1-2 menit |
| Resistance Band Concentration Curl | 8 – 12 x 3 | Biceps | 1-2 menit |
| Resistance Band Upright Row | 8 – 12 x 3 | Shoulder, Back | 1-2 menit |
Jumat (Minggu 5 – Minggu 8)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Curtsy Lunges | 12 x 3 | Quads | 1-2 menit |
| Resistance Band Leg Extension | 10 x 3 | Quads | 1-2 menit |
| Resistance Band Leg Curl | 10×3 | Hamstring | 1-2 menit |
| Resistance Band Glute Kickback | 10×3 | Glutes | 1-2 menit |
| Resistance Band Sumo Squat | 10 x 3 | Quads | 1-2 menit |
| Resistance Band Calf Raise | 10 x 3 | Calves | 1-2 menit |
Sabtu (Minggu 5 – Minggu 8)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Floor Press | 1 x 3 | Chest | 1-2 menit |
| Resistance Band Close Grip Floor Press | 12 x 3 | Chest | 1-2 menit |
| Resistance Band Pendley Rows | 12 x 3 | Back | 1-2 menit |
| Resistance Band Seated Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Lateral Raise | 12 x 3 | Shoulder | 1-2 menit |
| Resistance Band Standing Side Bend | 12 x 3 | Oblique | 1-2 menit |
Senin (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Floor Press | 10 x 3 | Chest | 1-2 menit |
| Resistance Band Close Grip Floor Press | 12 x 3 | Chest | 1-2 menit |
| Resistance Band Overhead Press | 10 x 3 | Tricep | 1-2 menit |
| Resistance Band Lateral Raise | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band One-Arm Tricep Extension | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band Tricep Kick Back | 10 x 3 | Tricep | 1-2 menit |
Selasa (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Deadlift | 10 x 3 | Back | 1-2 menit |
| Resistance Band Bent Over Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Seated Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Bicep Curl | 12 x 3 | Bicep | 1-2 menit |
| Resistance Band Concentration Curl | 12 x 3 | Bicep | 1-2 menit |
| Resistance Band Upright Row | 12 x 3 | Shoulder, Back | 1-2 menit |
Rabu (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Squat | 12 x 3 | Quads | 1-2 menit |
| Resistance Band Squat Jacks | 10 x 3 | Quads | 1-2 menit |
| Resistance Band Romanian Deadlift | 8 x 3 | Hamstring | 1-2 menit |
| Resistance Band Donkey Kick | 12 x 3 | Glutes | 1-2 menit |
| Resistance Band Good Morning | 12 x 3 | Hamstring | 1-2 menit |
| Resistance Band Calf Raise | 10 x 3 | Calves | 1-2 menit |
Kamis (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Bench Press | 10 x 3 | Chest | 1-2 menit |
| Resistance Band Chest Fly | 10 x 3 | Chest | 1-2 menit |
| Resistance Band Overhead Press | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band Front Raise | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band Lateral Raise | 10 x 3 | Shoulder | 1-2 menit |
| Resistance Band Floor Press | 10 x 2 | Tricep | 1-2 menit |
Jumat (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Bent Over Row | 8 x 3 | Back | 1-2 menit |
| Resistance Band Seated Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Single Arm Row | 12 x 3 | Back | 1-2 menit |
| Resistance Band Reverse Fly | 12 x 3 | Back, Shoulder | 1-2 menit |
| Resistance Band Bicep Curl | 12 x 3 | Bicep | 1-2 menit |
| Resistance Band Hammer Curl | 12 x 3 | Bicep | 1-2 menit |
Sabtu (Minggu 9 – Minggu 12)
| Workout | Repetisi x Set | Target Otot | Istirahat |
| Resistance Band Sumo Squat | 15 x 3 | Quads | 1-2 menit |
| Resistance Band Leg Press | 10 x 3 | Quads | 1-2 menit |
| Resistance Band Leg Extension | 12 x 3 | Quads | 1-2 menit |
| Resistance Band Romanian Deadlift | 12 x 3 | Glutes | 1-2 menit |
| Resistance Band Donkey Kick | 10 x 2 | Hamstring | 1-2 menit |
| Resistance Band Calf Raise | 10 x 3 | Calves | 1-2 menit |