5 Days' Worth of At-Home Workouts with 1 NordBench

Starting your fitness journey can feel like a huge step, especially when you’re not sure where to begin. What exercises should you do? What equipment is worth it? Here’s the good news: you don’t need a complicated setup to get started—you just need the right tools.

The NordBench is your perfect workout buddy. It’s compact, easy to use, and grows with you as you get stronger. Whether you’re easing into exercise or looking to take your first steps into strength training, this versatile bench makes it simple to build confidence, hit your goals, and feel great doing it—all from the comfort of home. 

To make it even easier, we’ve put together a 5-day workout plan using the NordBench. These routines are designed to meet you where you’re at and help you progress at your own pace.

Day 1: Leg Strength

Workout Overview: Build stronger legs and a solid foundation with these exercises.

From: Build Stronger Legs with the NordBench Band System

Warm-Up: Bodyweight squats – 2 sets of 12

Workout Routine

Banded Bulgarian Split Squats: 3 sets of 12 reps per leg

Nordic Curls: 3 sets of 8-10 reps

Standing Leg Curls: 3 sets of 10 reps

Banded Heel Raises: 3 sets of 15 reps

Cool-Down: Forward lunges – 2 sets of 10 reps

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Day 2: Upper Body Strength

Workout Overview: Focus on your chest, shoulders, and arms with these upper-body strength-building moves.

From: Strengthen Your Upper Body with the NordBench Band System

Warm-Up: Elevated push-ups – 2 sets of 12

Workout Routine

Lateral Raises: 3 sets of 10-12 reps

Bicep Curls: 3 sets of 10 reps

Single-Arm Bent-Over Rows: 3 sets of 10 reps per arm

Push-Ups (Standard): 3 sets to failure

Cool-Down: Downward dog stretch – Hold for 30 seconds

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Day 3: Core Stability

Workout Overview: Strengthen your core for better posture and stability.

From: 3 of the Best Core Exercises You Can Do on Your NordBench

Warm-Up: High plank position – Hold for 30 seconds

Workout Routine

Modified Sit-Ups: 3 sets of 15 reps

Russian Twists: 3 sets of 15 reps

Candle Sticks: 3 sets of 15 reps

Cool-Down: Plank, 1 minute

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Day 4: Back and Glutes

Workout Overview: Bulletproof your back and build glute strength with these exercises.

From: Bulletproof Your Back and Build Glutes

Warm-Up: Glute bridges – 2 sets of 12 reps

Workout Routine

Banded Back Extensions: 3 sets of 12 reps

Hip Thrusts: 3 sets of 15 reps

Low Rows: 3 sets of 10 reps

Cool-Down: Cat-cow stretch – 1 minute

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Day 5: Total Body Strength

Workout Overview: Sculpt your body with this comprehensive full-body workout.

From: 5 Must-Do NordBench Exercises

Warm-Up: Jumping jacks – 2 sets of 20

Workout Routine

Nordic Curls: 3 sets of 3-5 reps

Back Extensions: 3 sets of 10 reps

Hip Thrusts: 3 sets of 8-10 reps

Cool-Down: Child’s pose – Hold for 1 minute

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Bonus Workouts: Landmine Variations with NordBench

Take your workouts to the next level by adding the landmine attachment to your NordBench.

Upper Body Landmine Training Guide: Target shoulders and arms.

Lower Body Landmine Training Guide: Build explosive leg power.

Core Landmine Training Guide: Strengthen your core with rotational moves.

Maximize Your Home Workouts

Whether you're working on leg strength, core stability, or upper-body power, the NordBench offers everything you need to create a gym-quality workout at home.