Home Workout Library - N1 Training

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Home Workout Library

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Abs / 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

Resistance Band

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

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

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

Suspension System

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

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

None

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

None

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

Bench

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

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, 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 / Resistance Band

Resistance Band

Resistance Band / DBs

Home Workout Library

For 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 Membership

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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).

Tag » Where Do You Work Out At The Library

Abs / Core

Exercise

Equipment Needed

Exercise

Equipment Needed

Arms - Biceps

Exercise

Equipment Needed

Exercise

Equipment Needed

Arms - Triceps

Exercise

Equipment Needed

Exercise

Equipment Needed

Back - Lats

Exercise

Equipment Needed

Exercise

Equipment Needed

Back - Upper Back

Exercise

Equipment Needed

Exercise

Equipment Needed

Chest

Exercise

Equipment Needed

Exercise

Equipment Needed

Delts

Exercise

Equipment Needed

Exercise

Equipment Needed

Glutes

Exercise

Equipment Needed

Exercise

Equipment Needed

Hamstrings

Exercise

Equipment Needed

Exercise

Equipment Needed

Quads

Exercise

Equipment Needed

Exercise

Equipment Needed

Combo Exercises

Exercise

Equipment Needed

Exercise

Equipment Needed

Edit Workout

Program Plans

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