Home Workout Library - N1 Training
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To view, when signed in, click the exercise name to view full details and video(s). You may also search via “application” home workout in the exercise library.
Learn More - Quarantine Training Membership (FREE)There are hundreds more exercises in our main library, including dumbbell and cable exercises not listed here that can be done in many home workouts. Access to the full library requires at least a Basic Membership.
Learn More - Basic MembershipAbs / Core
Exercise
Equipment Needed
Garhammer
Crunch on Ball
TVA Crunch
Band Rectus Abdominus Chop
Band Internal Oblique Chop
Band External Oblique Chop
Lying Psoas Hip Flexion
Hanging Rectus Abdominus Crunch
Hanging Internal Oblique Crunch
Hanging Psoas Hip Flexion
None
Exercise Ball
Exercise Ball
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Pull Up Station
Pull Up Station
Pull Up Station
Exercise
Equipment Needed
Garhammer
Equipment: None
Crunch on Ball
Equipment: Exercise Ball
TVA Crunch
Equipment: Exercise Ball
Band Rectus Abdominus Chop
Equipment: Resistance Band
Band Internal Oblique Chop
Equipment: Resistance Band
Band External Oblique Chop
Equipment: Resistance Band
Lying Psoas Hip Flexion
Equipment: Resistance Band
Hanging Rectus Abdominus Crunch
Equipment: Pull Up Station
Hanging Internal Oblique Crunch
Equipment: Pull Up Station
Hanging Psoas Hip Flexion
Equipment: Pull Up Station
Arms - Biceps
Exercise
Equipment Needed
Exercise
Equipment Needed
Band High Curl
Resistance Band
Band Squatting Bicep Curl
Resistance Band
Supinating Band Curl
Resistance Band
Neutral Grip Band Curl
Resistance Band
Band Lengthened Bicep Curl
Resistance Band
Suspension Supinated Curl
Suspension System
Elbow Flexor Pull Up
Pull Up Station
Band High Curl
Band Squatting Bicep Curl
Supinating Band Curl
Neutral Grip Band Curl
Band Lengthened Bicep Curl
Suspension Supinated Curl
Elbow Flexor Pull Up
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Suspension System
Pull Up Station
Arms - Triceps
Exercise
Equipment Needed
Exercise
Equipment Needed
Band Tricep Pressdown (over the shoulder)
Resistance Band
Band Tricep Pressdown Single Arm
Resistance Band
Band Tricep Extension
Resistance Band
Band Tricep Extension Overload Short
Resistance Band
Band Overhead Tricep Extension
Resistance Band
Suspension Overhead Tricep Extension
Suspension System
Assisted Dip
Suspension System
Chair Dip
Adjustable Benches / Chairs
Band Tricep Pressdown (over the shoulder)
Band Tricep Pressdown Single Arm
Band Tricep Extension
Band Tricep Extension Overload Short
Band Overhead Tricep Extension
Suspension Overhead Tricep Extension
Assisted Dip
Chair Dip
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Suspension System
Suspension System
Adjustable Benches / Chairs
Back - Lats
Exercise
Equipment Needed
Exercise
Equipment Needed
Band Lat Pulldown
Resistance Band
Band Lat Pulldown Single Arm Kneeling
Resistance Band
Band Lat Pulldown Mechanical Drop
Resistance Band
Band Lat Row
Resistance Band
Band Lat Pullover
Resistance Band
Band Lat Hinging Pullover
Resistance Band
Band Lat Pullover Mechanical Drop
Resistance Band
Suspension Pull Up
Suspension System
Suspension Hinging Pull Up
Suspension System
Suspension Assisted Pull Up
Suspension System
Suspension Eccentric-Only Pull Up
Suspension System
Suspension Lat Row
Suspension System
Suspension Pullover Row Hybrid
Suspension System
Lat Pull Up
Pull Up Station
Eccentric-Only Pull Up
Pull Up Station
Band Lat Pulldown
Band Lat Pulldown Single Arm Kneeling
Band Lat Pulldown Mechanical Drop
Band Lat Row
Band Lat Pullover
Band Lat Hinging Pullover
Band Lat Pullover Mechanical Drop
Suspension Pull Up
Suspension Hinging Pull Up
Suspension Assisted Pull Up
Suspension Eccentric-Only Pull Up
Suspension Lat Row
Suspension Pullover Row Hybrid
Lat Pull Up
Eccentric-Only Pull Up
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Suspension System
Suspension System
Suspension System
Suspension System
Suspension System
Suspension System
Pull Up Station
Pull Up Station
Back - Upper Back
Exercise
Equipment Needed
Exercise
Equipment Needed
Band Upper Back Pulldown
Resistance Band
Band Upper Back & Rear Delt Row
Resistance Band
Band Low to High Upper Back Row
Resistance Band
Band Pull Apart
Resistance Band
Suspension Upper Back Pull Up
Suspension System
Suspension Upper Back Hinging Pull Up
Suspension System
Suspension Assisted Pull Up
Suspension System
Suspension Eccentric-Only Pull Up
Suspension System
Wide Grip Pull Up
Pull Up Station
Band Upper Back Pulldown
Band Upper Back & Rear Delt Row
Band Low to High Upper Back Row
Band Pull Apart
Suspension Upper Back Pull Up
Suspension Upper Back Hinging Pull Up
Suspension Assisted Pull Up
Suspension Eccentric-Only Pull Up
Wide Grip Pull Up
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Suspension System
Suspension System
Suspension System
Suspension System
Pull Up Station
Chest
Exercise
Equipment Needed
Exercise
Equipment Needed
Band Pec Fly
Resistance Band
Band Costal Pec Fly
Resistance Band
Band Costal Pec Press
Resistance Band
Band Sternal Pec Fly – Single Arm
Resistance Band
Band Sternal Pec Fly Mechanical Drop
Resistance Band
Band Push Up
Resistance Band
Sternal Pec Push Up
None
Clavicular Pec Push Up
None
Dive-Bomb Clavicular Pec Push Up Feet Elevated
None
Dive-Bomb Clavicular Pec Push Up on Knees
None
Suspension Sternal Pec Push Up
Suspension System
Suspension Sternal Pec Fly
Suspension System
Chair Dip
Adjustable Benches / Chairs
Band Pec Fly
Band Costal Pec Fly
Band Costal Pec Press
Band Sternal Pec Fly – Single Arm
Band Sternal Pec Fly Mechanical Drop
Band Push Up
Sternal Pec Push Up
Clavicular Pec Push Up
Dive-Bomb Clavicular Pec Push Up Feet Elevated
Dive-Bomb Clavicular Pec Push Up on Knees
Suspension Sternal Pec Push Up
Suspension Sternal Pec Fly
Chair Dip
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
None
None
None
None
Suspension System
Suspension System
Adjustable Benches / Chairs
Delts
Exercise
Band Lateral Raise
Band Lateral Raise (single band)
Band Seated Lateral Raise
Band Lateral Raise Mechanical Drop
Band Y-Raise
Band Overhead Press
Dive-Bomb Shoulder Press
Dive-Bomb Clavicular Pec Push Up Feet Elevated
Suspension Y-Raise
Suspension Rear Delt Row
Chair Dip
Equipment Needed
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
None
None
Suspension System
Suspension System
Adjustable Benches / Chairs
Exercise
Equipment Needed
Band Lateral Raise
Resistance Band
Band Lateral Raise (single band)
Resistance Band
Band Seated Lateral Raise
Resistance Band
Band Lateral Raise Mechanical Drop
Resistance Band
Band Y-Raise
Resistance Band
Band Overhead Press
Resistance Band
Dive-Bomb Shoulder Press
None
Dive-Bomb Clavicular Pec Push Up Feet Elevated
None
Suspension Y-Raise
Suspension System
Suspension Rear Delt Row
Suspension System
Chair Dip
Adjustable Benches / Chairs
Glutes
Exercise
Equipment Needed
Band Standing Bilateral Hip Thrust
Band Standing Single Leg Hip Thrust
Band Quadruped Glute Extension
Band Windmill
Prone Hip Extension
Glute Bridge
Pistol Squat
Split Squat
Back Foot Elevated Split Squat
Back Foot Elevated Front Foot Wedge Split Squat
Resistance Band, Chair/Box/Bench
Resistance Band, Chair/Box/Bench
Resistance Band
Resistance Band
Bench
Bench
None
None
Box/Step
Box/Step, Heel Wedge
Exercise
Equipment Needed
Band Standing Bilateral Hip Thrust
Resistance Band, Chair/Box/Bench
Band Standing Single Leg Hip Thrust
Resistance Band, Chair/Box/Bench
Band Quadruped Glute Extension
Resistance Band
Band Windmill
Resistance Band
Prone Hip Extension
Bench
Glute Bridge
Bench
Pistol Squat
None
Split Squat
None
Back Foot Elevated Split Squat
Box/Step
Back Foot Elevated Front Foot Wedge Split Squat
Box/Step, Heel Wedge
Hamstrings
Exercise
Equipment Needed
Band Seated Single Leg Curls
Band Lying Leg Curl
Band Slider Leg Curl
Incline DB Leg Curl
Swiss Ball Leg Curl
Suspension Leg Curl
Suspension Leg Curl Feet Elevated
Suspension Hip Extension
Resistance Band, Chair/Box/Bench
Resistance Band
Resistance Band, Sliders/Towel
Incline Bench, Dumbbell
Swiss Ball / Exercise Ball
Suspension System
Suspension System, Box/Bench/Chair
Suspension System
Exercise
Equipment Needed
Band Seated Single Leg Curls
Resistance Band, Chair/Box/Bench
Band Lying Leg Curl
Resistance Band
Band Slider Leg Curl
Resistance Band, Sliders/Towel
Incline DB Leg Curl
Incline Bench, Dumbbell
Swiss Ball Leg Curl
Swiss Ball / Exercise Ball
Suspension Leg Curl
Suspension System
Suspension Leg Curl Feet Elevated
Suspension System, Box/Bench/Chair
Suspension Hip Extension
Suspension System
Quads
Exercise
Equipment Needed
Exercise
Equipment Needed
Band Seated Single Leg Extension
Resistance Band, Chair/Box/Bench
Band Inverted Leg Extension
Resistance Band, Chair/Box/Bench
Inverted Leg Extension
Chair/Box/Bench
Swiss Ball Leg Extension
Swiss Ball / Exercise Ball
Band Split Squat
Resistance Band
Band Split Squat w/Band Behind Knee
(2x) Resistance Band
Front Foot Wedge Split Squat
Heel Wedge
Front Foot Elevated Split Squat
Step / Small Box
Front Foot Wedge Back Foot Elevated Split Squat
Heel Wedge, Step / Small Box
Pistol Squat
None
Wall Squat
Exercise Ball / Foam Roller
Heel Elevated Wall Squat
Exercise Ball / Foam Roller, Heel Wedges
Suspension Pistol Squat
Suspension System
Suspension Sissy Squat
Suspension System
Suspension Banded Squat
Suspension System, Resistance Band
Band Seated Single Leg Extension
Band Inverted Leg Extension
Inverted Leg Extension
Swiss Ball Leg Extension
Band Split Squat
Band Split Squat w/Band Behind Knee
Front Foot Wedge Split Squat
Front Foot Elevated Split Squat
Front Foot Wedge Back Foot Elevated Split Squat
Pistol Squat
Wall Squat
Heel Elevated Wall Squat
Suspension Pistol Squat
Suspension Sissy Squat
Suspension Banded Squat
Resistance Band, Chair/Box/Bench
Resistance Band, Chair/Box/Bench
Chair/Box/Bench
Swiss Ball / Exercise Ball
Resistance Band
(2x) Resistance Band
Heel Wedge
Step / Small Box
Heel Wedge, Step / Small Box
None
Exercise Ball / Foam Roller
Exercise Ball / Foam Roller, Heel Wedges
Suspension System
Suspension System
Suspension System, Resistance Band
Combo Exercises
Exercise
Equipment Needed
Exercise
Equipment Needed
Plank “Renegade” Rows
DBs
Band RDLs + Row
Resistance Band
Lunges in Place + Arm Curl
Resistance Band / DBs
Walking Lunge + Arm Curl
DBs
Walking Lunge + Lateral Raise
DBs
Walking Lunge + Shoulder Press
DBs
Split Squat + Lateral Raise
DBs / Resistance Band
Split Squat + Arm Curl
DBs / Resistance Band
Split Squat + Shoulder Press
DBs / Resistance Band
Split Squat + Banded Row
Resistance Band
Split Squat + Single Arm Banded Row
Resistance Band
Squat + Tricep Extension
Resistance Band
Squat + Pull Apart
Resistance Band
Squat + Chest Press
Resistance Band
Squat + Bicep Curl
Resistance Band / DBs
Squat + Lateral Raise
Resistance Band / DBs
Squat + Overhead Press
Resistance Band / DBs
Plank “Renegade” Rows
Band RDLs + Row
Lunges in Place + Arm Curl
Walking Lunge + Arm Curl
Walking Lunge + Lateral Raise
Walking Lunge + Shoulder Press
Split Squat + Lateral Raise
Split Squat + Arm Curl
Split Squat + Shoulder Press
Split Squat + Banded Row
Split Squat + Single Arm Banded Row
Squat + Tricep Extension
Squat + Pull Apart
Squat + Chest Press
Squat + Bicep Curl
Squat + Lateral Raise
Squat + Overhead Press
DBs
Resistance Band
Resistance Band / DBs
DBs
DBs
DBs
DBs / Resistance Band
DBs / Resistance Band
DBs / Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band
Resistance Band / DBs
Resistance Band / DBs
Resistance Band / DBs
Home Workout LibraryFor full access to all of these exercises, sign up for the free Quarantine Training Membership.
To view, when signed in, click the exercise name to view full details and video(s).
Learn More - Quarantine Training Membership (FREE)There are many DB and cable exercises not listed here that are included in the Basic Membership with over 300 exercises.
Learn More - Basic MembershipPlease log in to access the menu.
Edit Workout
Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
Program Plans
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from. This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).
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