At Home Full Body Banded Advanced

🏠 Build Muscle. Stay Creative. Train Anywhere.

No gym? No problem. The At-Home Full Body Banded – Advanced Program is a 5-day hypertrophy training plan designed for experienced lifters who want to maximize muscle growth using minimal equipment. With a 3:2 lower-to-upper body training split, this program is perfect for those looking to continue their strength and physique journey from the comfort of home.

You’ll use pull-up assist bands as your primary resistance tool, with the option to add glute bands, a Swiss ball, or even household items to increase variety and challenge. Every workout is carefully programmed to keep your sessions fresh, fun, and fully effective—with no two days feeling the same.

✅ What You Get:

• 5-Day Home-Based Hypertrophy Plan
  3 Lower Body Days + 2 Upper Body Days for full-body muscle development.
• Band-Based Strength Training
  Pull-up assist bands form the foundation, with room to scale using other tools.
• Creative At-Home Variations
  Use a Swiss ball or household items to substitute for gym equipment.
• Unique Workouts Every Day
  Dynamic sessions designed to prevent plateaus and maintain motivation.

🔥 Who It’s For:

• Advanced lifters training from home
• Anyone looking to build muscle with limited or no gym access
• Those wanting variety and creativity in their band-based workouts

📈 Results You Can Expect:

• Increased full-body muscle tone and strength
• Improved mind-muscle connection without machines
• Greater training consistency from the convenience of home
• Renewed engagement with fun, effective daily workouts

🧠 Created by Holly T. Baxter—IFBB Bikini Pro, accredited dietitian, and founder of BiaFit™—this advanced at-home plan proves that you don’t need a gym to train hard and see results.

Train smart. Stay strong. Get shredded—right from home.
Download the At-Home Full Body Banded Advanced Program today.

Need your own set of Glute Bands? 
Grab the ones I use here in the BiaBody Shop:
https://shop.bia-body.com/products/glute-bands