A Full Week of Resistance Training with the NordBench Band System

By Zach Abler

A Full Week of Resistance Training with the NordBench Band System

The NordBench is already a powerhouse for strength training, but when you add the NordBench Band System, you unlock a whole new level of resistance workouts. This system expands your exercise possibilities, helping you build muscle, improve endurance, and train effectively at home without the need for bulky weight machines.

This three-day workout plan breaks down your training into Lower Body Strength, Upper Body Power, and Core Stability & Mobility, ensuring that every major muscle group gets the attention it deserves. Let’s get stronger.

💡 Good read: 5 Days Worth of At-Home Workouts with 1 NordBench

Day 1: Lower Body Strength & Power

While a lot of lower body exercises can be done by your own body weight, adding resistance to these exercises can open up new possibilities for progression. You can do these resistance training exercises after your aerobic exercise to stimulate an increase in your muscle mass and enjoy multiple health benefits in your workouts. The benefits of resistance training like this goes beyond just gaining muscle strength. Having a versatile equipment like the NordBench Band System enables you to do weight training and resistance training along with all the body weight exercises you can do on the NordBench without making room for free weights in your home. When you save that much space and money, you can even hire a personal trainer to walk you through the proper technique in your workout routine to ensure you get the most benefits of resistance training. Having weight machines are good, but if you're just getting started in your strength training, having resistance bands (one of the best classic strength training tools) can be enough for you to lose weight or build muscle strength.

Your legs and glutes drive explosiveness, stability, and endurance. This session will build lower body strength and improve mobility with controlled resistance.

🔥 Banded Slant Board Squats – 4 sets of 12 reps
Step onto the NordBench Slant Board, wrap the band under your feet, and hold it at shoulder height. Squat deep to engage your quads, hamstrings, and glutes.
Rest: 45 seconds

🔥 Banded Hip Thrusts – 4 sets of 15 reps
Place the band over your hips, anchor it under the NordBench, and drive your hips up, squeezing your glutes at the top.
Rest: 45 seconds

🔥 Hamstring Curls – 3 sets of 12 reps
Lay on your stomach, hook your feet into the bands, and curl your legs toward your glutes. Control the movement for maximum muscle activation.
Rest: 30 seconds

🔥 Banded Heel Raises – 3 sets of 20 reps
Step on the band, raise onto your toes, and slowly lower back down to strengthen your calves and improve ankle stability.
Rest: 30 seconds

💡 Good read: Build Stronger Legs with the NordBench Band System

Day 2: Upper Body Strength & Muscle Definition

The key to a good resistance training program is to add the right strength training exercises or resistance band exercises to get you used to the form and posture required for working on multiple muscle groups. For beginners, regular aerobic exercises, resistance exercise can be called strength training. Stay consistent in your workout routine and you'll see benefits in your bone density and blood pressure.

This session focuses on building your back, shoulders, and arms while improving posture and overall muscle endurance.

🔥 Bent Rows – 4 sets of 12 reps
Anchor the band under the NordBench, hinge at your hips, and row the band toward your torso. Keep your back flat and engage your lats.
Rest: 45 seconds

🔥 Mid Rows – 3 sets of 10 reps
Sit on the NordBench, anchor the band, and pull towards your chest. Great for posture and upper-back strength.
Rest: 30 seconds

🔥 Bicep Curls – 4 sets of 12 reps
Step on the band and curl it towards your shoulders. Slow and controlled reps build stronger arms.
Rest: 30 seconds

🔥 Front Raises – 3 sets of 15 reps
Hold the band at your sides and raise your arms straight to shoulder height to strengthen your front delts.
Rest: 30 seconds

🔥 Lateral Raises – 3 sets of 12 reps
Step on the band and lift your arms out to the sides. A must-do for shoulder development!
Rest: 30 seconds

💡 Good read: Strengthen Your Upper Body with the NordBench Band System

Day 3: Core Stability & Mobility

A strong core is essential for balance, posture, and athletic performance. These exercises target deep core muscles while improving flexibility and mobility.

🔥 Banded Back Extensions – 3 sets of 12 reps
Anchor the band under the NordBench and loop it around your shoulders. Slowly lower and lift to strengthen your lower back and glutes.
Rest: 45 seconds

🔥 Banded QL Raises – 3 sets of 15 reps per side
Lay sideways on the NordBench, anchor the band, and raise your upper body. Targets your obliques and lower back for core strength.
Rest: 30 seconds

🔥 Leg Extensions – 4 sets of 12 reps
Sit on the NordBench, anchor the band, and extend your legs straight. Great for knee stability and quad activation.
Rest: 45 seconds

🔥 Resisted Hip Thrusts – 4 sets of 15 reps
Anchor the band under the NordBench, place it over your hips, and drive up for a powerful glute contraction.
Rest: 45 seconds

💡 Good read: Bulletproof Your Back & Build Glutes with the NordBench Band System

Why You Need the NordBench Band System in Your Setup

🔥 Unlocks More Exercises – Expands your NordBench beyond bodyweight movements, giving you more resistance training workouts at home.

🔥 Full-Body Resistance Training – Whether you need to build muscle, improve endurance, or increase mobility, this system does it all.

🔥 Perfect for Every Level – From beginners looking for scalable resistance to advanced lifters adding more intensity, the NordBench Band System adapts to your strength.

🔥 Compact & Easy to Use – No bulky equipment, no complicated setup—just serious strength training with the best resistance bands.

If you already have a NordBench, the Band System is the upgrade you need. Ready to level up your training? Get yours today! 🚀

TRY THE NORDBENCH BAND SYSTEM

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