Free Resistance Band Workout Chart You Can Save as PDF

We don’t have a verified free PDF download to point you to, but you can make a simple workout chart for free: use the routine below, then choose “Print” and “Save as PDF” in your browser. That gives you a chart you can keep on your phone or print, without assuming a download includes exercises or instructions it may not have.

For a straightforward session, write these movements in a chart with columns for exercise, sets, reps, and notes: band squat, standing band row, band chest press, band overhead press, and band pull-apart. Start with one or two sets of 8–12 controlled repetitions per exercise, rest as needed, and record which band you used so you can repeat the workout or adjust it next time.

Choose a band that lets you finish each repetition with steady control rather than snapping back, and shorten the movement or switch to a lighter band if your form changes. Before each workout, look for tears or worn spots, keep the band away from your face, and use only a secure anchor when an exercise calls for one; the routine above can be adapted to avoid anchored moves.