Advanced: Resistance Band Muscle Builder Program

£52.00 £44.20

Do you want to build muscle and grow your physique with a resistance band?

This program is designed to focus solely on building muscle with a resistance band. It delivers a structured plan teaching specific exercise intent and band execution technique combined with high neurological overload drop set techniques to shock the nervous system and exhaust muscle fibres leading to growth and body sculpting. All with one easy level black CrossFit resistance band (this one here).

This product is a 186 page downloadable PDF document. Once purchased, a download link will be emailed to you and the product will be available in ‘my account’.

The primary goal of this program is to build muscle with a resistance band in a 1m2 space. It incorporates super sets, giant sets and the neurological overload dropset technique to achieve this. The second goal is develop a better mind-muscle connection within your body and improve your ability to contract muscles through an entire rage of motion. The program delivers a tailored progressive overload structure to achieve maximum effectiveness utilising 2 workout plans that are each 8 weeks long.

The 8 week technique focus phase focuses on perfect band exercise execution and mind to muscle contraction to really feel the muscles working through full ranges of movement.

The 8 week intensity transformation phase focuses on really challenging each muscle area and the individual muscles within those areas with high intensity and large volumes. It focus on keeping the muscles under tension for constant periods of time for complete muscle breakdown and over stimulation of the nervous system.

  • 16-24 WEEK PLAN

1 review for Advanced: Resistance Band Muscle Builder Program

  1. Frida

    I progressed onto this having done the MUSCLE PUMP (recommend for someone first starting out with bands). The first thing I realised from Adam’s coaching vids was how I’d basically being doing band training quite ineffective for years. This Program has not only allowed me to change my strength and physique (I’ve actually grown guns!) but the attention to detail with the teaching is very good! Each exercise is broken down and you sharp realise that with the correct teaching – 1 resistance band is all you need to hit your fitness goals anywhere!

    Highly recommend to anyone wanting to take fitness into their own hands and follow a Program that you can progress with.

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Look inside the Resistance Band Program and view some of the guided workout videos.

*Every single exercise used is also linked separately within the ‘Video Glossary Section’ of the program


Who this Program is for

If you are looking to really push your body to build muscle and completely sculpt your physique with an easy level black CrossFit resistance band (this one here) then this is for you . You will benefit from this program if:

  • You are very comfortable using a band and have 1 – 2 years general fitness application in other forms.
  • You are seeking a high volume and intensity program to seriously feel the BURN and PUMP using a band.
  • You are experienced within the fitness realm and you are wanting to completely change your body’s physique without a gym at home or anywhere!
  • You have not used a band before but you are a fitness enthusiast with a few years relatively serious ‘gym training’ under your belt and a high degree of fitness with an ability to handle volume and intensity. Along with an understanding of correct ranges of motion. You will find this challenges your body’s movement mechanics in a complete different way to what it is used to. So in essence, this is a way to differentiate your training for results.
Who this Program is not for

Whilst I feel everyone can benefit from resistance band training regardless of experience, I would not want to hinder or offer something to someone that has specific goals and would benefit more, with potentially better results, by adopting a different type of training. This program may not be for you if:

  • You are a complete beginner to resistance bands or fitness application in general
  • You are seeking a high intensity anaerobic or aerobic cardio program
  • You are seeking a low intensity program

If you are a complete beginner to resistance band training? I would recommend the RESISTANCE BAND MUSCLE PUMP PROGRAM, which is designed for beginner – intermediate level.

Do not purchase this program if:

  • You are under 16 years old 
  • You are dealing with any hip or lower-back injury
  • You are pregnant or looking to become pregnant
  • You don’t have software to open a PDF
  • You aren’t serious about making progress
This a downloadable PDF product

This purchase is NOT for a physical copy of the program, it is a downloadble PDF. A link will be sent to your email and one will be available in the ‘my account’ section of this website. I recommend downloading the file immediately and then saving the PDF to your desktop or phone. If you’ve purchased a program – awesome! You’re on your way to TRX Fitness Freedom:

  • Download the program from the email or your dashboard. Don’t worry if you miss the email, just email me hello@trxtraveller.com and I’ll send you another
  • This program is not available in a hard copy but you can always print it out if needed

The band muscle pump is for:

Beginner - intermediate

An all rounder - total body fitness.

Increase your functional fitness strength, burn fat and challenge your muscles to develop an all-round lean, toned physique.

View the Program>

The band muscle builder is for:

Intermediate - Advanced

Designed to focus solely on building muscle.

High neurological overload drop set techniques to shock the nervous system and exhaust muscle fibres leading to re-growth. Structured plan teaching specific band exercise execution technique.

View the Program>


I don't want to be bulky. Is this program right for me?

Yes, this program is designed as an all round fitness challenge and advancement. Meaning it will help improve your physique, cardiovascular output and help to burn fat. You will develop muscle mass as you get stronger and adapt to the program but not in a ‘hulk like’ form, more toned and lean.

If you follow my point 1 recommendation in the plan you will develop a well rounded aesthetic physique and will not appear too bulky. If you follow my point 2 recommendation you will maximise muscle and strength gain potential but also some element of fat gain and thus will appear bigger and more bulky. You will fill out a T-shirt better, so to speak, if that is your goal.

Can I build muscles with this program?

Yes, if you follow the program executing the exercises with correct form focusing on contracting the primary muscle you will build muscle. However, there are a number of other factors at play here which will affect this such as your nutrition, genetic potential and general health. The goal of this program is all round fitness advancement, if your primary goal is to build muscle then I would recommend the TRX MUSCLE BUILDER PROGRAM which was developed to add as much muscle mass as possible by using a TRX.

Where can this program be performed?

This program only requires a small space and an easy level CrossFit resistance band (this one here).

I have used this program across several countries performing the exercises in hotels, hostels, beaches, jungles, roof-tops, parks, at home, in a garden, on a balcony and on a building site. I believe the question is not where can it be performed? But where do you want to perform it? The world is your oyster and this program your Fitness Freedom.

Do I need to do a warm up / cool-down before and after each workout?

Yes, this is very important for safety and injury prevention but also to allow you to gain the maximum results from the program by preparing your body. It is essential to warm up the entire body before beginning either the upper or lower day. I have included a warm-up and cool-down recommendation at the beginning of the plan but you may follow your own if you already have one and feel comfortable with it.

I'm struggling with X exercise what should I do?

Reach out to the Facebook TRX Fitness Freedom Support Group so I can recommend an alternative substitute exercise or I will help correct your technique so you are able to perform the movement.

How do I know if I am progressing?
Progression in fitness with regards to all aspects takes time. If you can master patience within this industry you will go far and achieve whatever fitness goal you want to. Taking physique progress photos every 3-4 weeks and comparing them side-by-side is a good way to detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because of the relationship between strength gain and muscle / body transformation gain, the main metric I want you to use for tracking your progress is strength. If you are feeling stronger and finding the exercises more comfortable and managing to follow the increasing overload progression each week then YOU ARE progressing overall.

Keep a log book of how exercises feel or print this program out and scribble at the side of the plan what you found difficult or easy each day to reflect back on. Taking body measurements a few times a year can also be helpful (arms, thighs, waist, neck). Weighing yourself each day and then dividing the total by 7 to get your weekly average is a good way to monitor your weight if losing or gaining is your goal. Overall focusing on steady strength progression will be your best proxy for determining transformational progress.

I'm finding the exercises too hard, I can't hit the reps specified. What should I do?

You can decrease the intensity of the exercise by reducing how much tension your muscles are under from the tension of the resistance band. I would first encourage you to play with this to create more of a comfortable tension and thus placing less intensity on your muscles and less overall effort.

If you are still finding the effort to much after experimenting with feet and body position – perform the exercise to as many reps as you can and record the number within the plan boxes (reps 1,2,3,4) to refer back to each week to try and advance.

This program is not intended to be an all-inclusive resistance band training course. I developed this program as a tool and structure for people to achieve their fitness goals without the need of a gym, anywhere.

That being said there is still a lot (184 pages worth to be exact) of exercise resources, key anatomy points when performing movements, a glossary of video demonstration links and a section explaining the specific programming principles at play (volume, intensity, frequency, etc.) Which I believe many people within the levels of beginner to intermediate would find highly beneficial.

GOT A question? 

I'll be happy to answer it. Send a message below or find me @trxtraveller

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

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