There are many effective training splits and Harambe System can do them all. The program described here is great for getting started. Each workout session takes about 10-20 minutes, and the programming can grow with you as you advance in your training. For a more traditional pull/push/legs approach go here.
Training split explanation: Each work day of this workout program is either a Push Day or Pull Day, with intensities: Medium, Heavy, or Light. The intensity indicates the repetition range you want to aim for when going to fatigue for every set. During Medium Days you hit fatigue around 15-30 reps, Heavy Days aim for 8-15 reps, and on Light Days aim for 30-40 reps. After you have maximized your reps, try to immediately do as many partial reps (where you don't complete the full range) as possible. For comprehensive follow along videos taking you through Pull or Push Days go here.
Using the bar and platform: To see how to load bands using doubled or singled configurations click here (here is a video showing how to load a band on a bar). The rule of thumb is if the bar is above the waist, use a singled configuration. We recommend you prestretch your bands before singled movements. Inspect your equipment before use.
Warm-up: We recommend you do an easy set of 12 reps before the first movement of each work day.
Cadence: More important than how fast you complete each repetition is lifting with control. Jerking cheats the force curve of the bands and should be avoided.
Keep tension: Do not let the band go slack during any movements. If you hear any ratcheting noise from the band during your reps, you are losing tension.