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.
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.