The Nordic hamstring exercise (NHE) reduces hamstring injury incidence. Compliance to large exercise volumes of the NHE is poor, with exercise related soreness often seen as a contributing factor. We investigated the dose-response of NHE exposure with delayed onset muscle soreness (DOMS) and non-DOMS pain. Forty males were randomized to a 6-week intervention of four different NHE dosages: Group 1: very low volume; Group 2: low volume; Group 3: initial high to low volume; Group 4: low to high volume. Group 4 experienced more DOMS (p < 0.05) and non-DOMS pain (p = 0.030) than other groups. High volumes of NHE increase DOMS and non-DOMS pain while lower volume protocols have lesser DOMS and non-DOMS pain responses.