Ab Specialisation

Four weeks pointed at one thing. Ab twice a week, the rest of you kept honest.

48Distinct sessions
4Week block
4Days a week
3Levels

Ab Specialisation movements, animated

The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.

All 310 movements in these sessions

3:4 Sit Up
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting Crunch
45 Degree Twisting Hyperextension
Ab Crunch Machine
Ab Mat Sit-Up
Ab Wheel Halfway Out
Ab Wheel Left Out
Ab Wheel Pulses
Ab Wheel Right Out
Ab Wheel Take It or Leave It
Ab Wheels Rollout
Abdominal Crunches with Hold
Abdominal Stretch
Adductor Dynamic Stretch
Adductor Stretch
All Fours Quad Stretch
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Alternate Leg Raise
Alternate Leg Raise from Reverse Plank Position
Alternate Leg Raise with Head
Alternate Single Leg Raises Plank
Alternating Barbell Lunges
Alternating Barbell Side Lunges
Alternating Dumbbell Chest Press
Alternating Incline Dumbbell Chest Press
Alternating Oblique Sit Ups
Ankle Circles
Archer Pull Up
Arm Circle
Arm Circles
Arm Circles Backward
Arm Crossover
Arm Crossover Chest Out
Arm Swing Side to Side
Arms Behind Back Chest Stretch
Arms Behind Back Shoulder Flexor Stretch
Assisted Pull Up Close Grip
Assisted Pull Up Wide Grip
Assisted Sit Ups
Assisted Sit-Up
Back Forward Leg Swings
Back Supported Hanging Knee Raises
Backward Abdominal Stretch
Band Bicycle Crunch
Band Decline Sit Up
Band Kneeling Lat Pulldown
Band Side Bend
Banded Donkey Kicks
Banded Kickbacks
Barbell Bench Press Incline
Barbell Curtsey Lunge
Barbell Curtsy Lunge
Barbell Curtsy Lunges
Barbell Feet Elevated Glute Bridge
Barbell Front Chest Bench Squat
Barbell Front Lunges with Small Pause
Barbell Front Squat
Barbell Front Squats Cross Grip
Barbell Front-Rack Lunge
Barbell Full Squat Back
Barbell Full Squat(with Rack)
Barbell Hooklying Bench Press
Barbell Hooklying Bench Press Close Elbows
Barbell Inclined Bench Press
Barbell Kas Glute Bridge
Barbell Landmine Side Bend
Barbell Lunges
Barbell Narrow Stance Full Squat
Barbell Normal Stance Full Squat
barbell overhead alternating reverse lunges
barbell overhead pause squats
Barbell Overhead Reverse Lunge
Barbell Pause Lunge
barbell pause squats
Barbell Quarter Squat
Barbell Reverse Deadlift
Barbell Seated Twist on Exercise Ball
Barbell Single Leg Deadlift
Barbell Split Squat
Barbell Squat Back
Barbell Squat to Grass
Barbell Squats (High Bar)
Barbell Squats To A Bench
Barbell Squats To A Bench Chained
Barbell Staggered Deadlift
Barbell Stiff Legged Deadlifts
Barbell Straight Leg Deadlift
Barbell Zercher Good Morning
Behind Head Chest Stretch
Belly Twist
Bench Decline Ab Sit-Ups
Bent Knee Hip Raises
Bent Over Twist
Bicycling - Stationary
Bodyweight Windmill
Brazilian Crunches
Bridge (Beginner)
Bridge (Intermediate)
Butterfly Yoga Pose
Cable Assisted Inverse Leg Curl
Cable Crunches
Cable Hamstring Curl
Cable Pullover
Cable Twist (Up-Down)
Cable Underhand Pulldown Wide Grips
Calf Push Stretch with Hands Against Wall
Calf Stretch Foot on Wall
Calf Stretch from Wall to Floor
Calf Stretch Hands Against Wall
Captains Chair Leg Raise
Captains Chair Straight Leg Raise
Chair Frog Feet Elevated Glute Bridge Bodyweight
Chair Leg Extended Stretch
Chest Lift with Rotation
Chest Out Hands Behind (Hold)
Chin Up Reverse Close Grip
Cobra Full Push Up
Cobra Pose
Cobra Side Ab Stretch
Core Stretch
Crescent Moon Pose Quad Stretch
Crescent Moon Pose Quad Stretch with Block
Criss Cross Leg Raises
Cross Body Crunches
Cross Body Lat Stretch - Against A Wall
Cross Over Shoulder Stretch
Crunch (Arms Straight)
Crunch (Straight Leg Up)
Crunch Floor
Crunch Frog on Floor
Crunch Leg Raise
Crunches
Crunches Hands Overhead
Crunches Legs On Exercise Ball
Crunches On An Exercise Ball
Decline Bench Full Sit Up
Decline Bench Oblique Crunches Dumbbells
Decline Bent Leg Reverse Crunch
Decline Dumbbell Chest Press
Decline Levitating Sit Ups Bodyweight
Decline Sit Up
Decline Sit Ups Dumbbells
Diagonal Chop Left
Diagonal Chop Right
Double Kettlebell Windmill
Dumbbell Close Grip Shoulder Press Sit Up
Dumbbell Crunch Hold with Legs Off
Dumbbell Decline Overhead Sit-Up
Dumbbell Decline Sit-Up
Dumbbell Elbow Side Plank
Dumbbell Feet Elevated Figure Four Glute Bridge
Dumbbell Figure Four Glute Bridge
Dumbbell Goblet 2 Sec Hold Squat
Dumbbell Hand Side Plank
Dumbbell Low Windmill
Dumbbell Overhead Side Bend
Dumbbell Overhead Sit-Up
Dumbbell Side Plank Up Down
Dumbbell Side Plank with Rear Fly
Dumbbell Single Arm Starfish Crunch
Dumbbell Single Leg Split Squat
Dumbbell Single Leg Squat
Dumbbell Starfish Crunch Alternating
Dumbbell Straight Arm Crunch
Dumbbell Straight Arm Twisting Sit-Up
Dumbbell Straight Leg Deadlift
Dumbbell Sumo Squats
Dumbbell V-Up
Dynamic Leg Swing
Easy Pose
Elbow Push Plank Up
Elbow-Up and Down Dynamic Plank
Elevated Glute Bridge
Elliptical (Cross Trainer)
Exercise Ball Seated Hamstring Stretch
Exercise Ball Seated Quad Stretch
Exercise Ball Sit Ups
Feet Together Barbell Squats
Flat Bench Lying Leg Raises
Foam Roll Quadriceps
Foam Roll Upper Back
Foam Roller Lateral Quads
Front Leg Swings
Good Mornings Barbell
Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
Hammer Strength Iso-Lateral Leg Curl Alternating Legs
Hamstring Lying Curl Up Stretch
High Resistance Band Kneeling Crunch
Hip and Quad Stretch
Hollow Hold
Jackknife
Kettlebell Briefcase Deadlifts
Kettlebell Pullover
Kettlebell Single Leg Hip Thrust
Kettlebell Situp Press
Knee Circles
Kneeling Hip Flexor Stretch
Kneeling Leg Curl Machine
L Sit Hold
Landmine Chest Press
Landmine Hollow Hold
Landmine Kneeling Twist
Landmine Russian Twist
Lat Stretch
Lats Stretch Elbow on Wall
Lats Stretch on Wall
Leg Raise with Hip Extension
Leg Raises (Straight Legs)
Long Lever Plank
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)
Lunging Straight Leg Calf Stretch
Lying (Prone) Abdominal Stretch
Lying Double Knee-To-Chest Stretch
Lying Hamstring Stretch
Lying Knee Roll-Over Stretch
Lying Quad Stretch
Lying Side Leg Raises
Lying Single Leg Extended on Wall Hamstrings Stretch
Med Ball Side Wall Slams
Middle Back Stretch
Middle Crunches
Narrow Grip Incline Barbell Bench Press
Narrow Incline Dumbbell Chest Press
Neutral Grip Decline Dumbbell Chest Press
Oblique Crunches
On Your Side Quad Stretch
Over Weight Ab Crunch
Overhead Lat Stretch
Parallel Arm Shoulder Stretch
Pelvic Tilt Into Bridge
Pigeon Glutes Stretch
Pigeon Stretch
Plank
Plank Jack
Plank Knee Tucks
Plank Reach Through
Plate Staggered Pinch Grip Deadlift
Prone Hip Circles
Raised Leg Crunch
Resistance Band Hip Thrusts on Knees
Resistance Band Lying Bent Knee Raise
Resistance Band Lying Leg Raise
Resistance Band One Leg Kickback (Bent Position)
Reverse Ab Wheel Rollout
Reverse Crunch with Kick Out
Reverse Dumbbell Lunges Off A Step
Reverse Plank
Reverse Shoulder Stretch
Rising Stomach Stretch
Romanian Deadlift Barbell
Rowing - Stationary
Running - Treadmill
Seated Figure Four with Twist Glute Stretch
Seated Floor Crunches
Seated Floor Hamstring Stretch
Seated Leg Curl
Seated Single Leg Toe Touch Hamstring Stretch
Seated Spinal Twist (Advanced)
Seated Spinal Twist (Beginner)
Seated Straight Leg Calf Stretch
Seated Toe Touch Hamstrings Stretch
Seated V Up
Seated Wide Legged Adductor Stretch
Shoulder Circles
Shoulder Stretch
Side Lying Floor Stretch
Side Plank
Side Plank Oblique Crunch
Single Arm Kettlebell Windmill
single leg barbell glute bridge
Single Leg Dumbbell Deadlifts
Single Leg Kettlebell Deadlifts
Single Leg Romanian Deadlift
Single Leg Romanian Deadlift Dumbbell
Single-Leg Lying Hamstring Curl
Sitting Leg Resting Glute Stretch
Sitting Single Legged Hamstring Stretch
Situps
Skipping
Smith Machine Inverted Row
Spider Plank
Standing Adductor Stretch
Standing Barbell Twist|seated-barbell-twist
Standing Cable Crunches
Standing Cable Oblique Twist
Standing Lat Cable Pull Over
Standing Lateral Stretch
Standing Quad Stretch
Standing Quadriceps Stretch Side Angle
Standing Upper Back Stretch
Standing Wide Knee Adductor Stretch
Star Crunches
Static Barbell Side Split Squats
Stiff Leg Dumbbell Deadlifts
Sumo Squats (Barbell)
Suspension Trainer with Grips Hanging Knees to Elbows
Suspension Trainer with Grips Hanging Leg Hip Raise
Suspension Trainer with Grips Hanging Straight Leg Hip Raise
Suspension Trainer with Grips Reverse Ab Rollout
Suspension Trainer with Grips Supine Crunch
Toe Touches
Upward Stretch
V Crunches
Weighted Crunches
Wheels to Heaven
Wheels to Toes
Wide-Grip Barbell Bench Press
Wide-Stance Barbell Squat

Ab Specialisation workout groups

Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.

01 Spec Abs24 sessions · 192 main slots View group

Abdominals: 151 main slots
Obliques: 41 main slots

WORKOUT ANIMATIONBodyweight Windmill

Choose movement

Bodyweight Windmill
Dumbbell Low Windmill
Double Kettlebell Windmill
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)
Med Ball Side Wall Slams

24 workouts

Ab Specialisation — Abs, Week 1 Day 1 (Advanced)
Ab Specialisation — Abs, Week 1 Day 1 (Beginner)
Ab Specialisation — Abs, Week 1 Day 1 (Intermediate)
Ab Specialisation — Abs, Week 1 Day 3 (Advanced)
Ab Specialisation — Abs, Week 1 Day 3 (Beginner)
Ab Specialisation — Abs, Week 1 Day 3 (Intermediate)
Ab Specialisation — Abs, Week 2 Day 1 (Advanced)
Ab Specialisation — Abs, Week 2 Day 1 (Beginner)
Ab Specialisation — Abs, Week 2 Day 1 (Intermediate)
Ab Specialisation — Abs, Week 2 Day 3 (Advanced)
Ab Specialisation — Abs, Week 2 Day 3 (Beginner)
Ab Specialisation — Abs, Week 2 Day 3 (Intermediate)
Ab Specialisation — Abs, Week 3 Day 1 (Advanced)
Ab Specialisation — Abs, Week 3 Day 1 (Beginner)
Ab Specialisation — Abs, Week 3 Day 1 (Intermediate)
Ab Specialisation — Abs, Week 3 Day 3 (Advanced)
Ab Specialisation — Abs, Week 3 Day 3 (Beginner)
Ab Specialisation — Abs, Week 3 Day 3 (Intermediate)
Ab Specialisation — Abs, Week 4 Day 1 (Advanced)
Ab Specialisation — Abs, Week 4 Day 1 (Beginner)
Ab Specialisation — Abs, Week 4 Day 1 (Intermediate)
Ab Specialisation — Abs, Week 4 Day 3 (Advanced)
Ab Specialisation — Abs, Week 4 Day 3 (Beginner)
Ab Specialisation — Abs, Week 4 Day 3 (Intermediate)

02 Lower12 sessions · 60 main slots View group

Hamstrings: 24 main slots
Quadriceps: 21 main slots
Glutes: 15 main slots

WORKOUT ANIMATIONBarbell Squats To A Bench Chained

Choose movement

Barbell Squats To A Bench Chained
Barbell Curtsey Lunge
Barbell Curtsy Lunge
Barbell Curtsy Lunges
Barbell Feet Elevated Glute Bridge

12 workouts

Ab Specialisation — Lower Body, Week 1 Day 2 (Advanced)
Ab Specialisation — Lower Body, Week 1 Day 2 (Beginner)
Ab Specialisation — Lower Body, Week 1 Day 2 (Intermediate)
Ab Specialisation — Lower Body, Week 2 Day 2 (Advanced)
Ab Specialisation — Lower Body, Week 2 Day 2 (Beginner)
Ab Specialisation — Lower Body, Week 2 Day 2 (Intermediate)
Ab Specialisation — Lower Body, Week 3 Day 2 (Advanced)
Ab Specialisation — Lower Body, Week 3 Day 2 (Beginner)
Ab Specialisation — Lower Body, Week 3 Day 2 (Intermediate)
Ab Specialisation — Lower Body, Week 4 Day 2 (Advanced)
Ab Specialisation — Lower Body, Week 4 Day 2 (Beginner)
Ab Specialisation — Lower Body, Week 4 Day 2 (Intermediate)

03 Full Body12 sessions · 48 main slots View group

Quadriceps: 12 main slots
Chest: 12 main slots
Hamstrings: 12 main slots
Lats: 8 main slots
Middle Back: 4 main slots

WORKOUT ANIMATIONBarbell Squats To A Bench

Choose movement

Barbell Squats To A Bench
Barbell Front Chest Bench Squat
Barbell Front Squat
Barbell Squats (High Bar)
Barbell Full Squat Back

12 workouts

Ab Specialisation — Full Body, Week 1 Day 4 (Advanced)
Ab Specialisation — Full Body, Week 1 Day 4 (Beginner)
Ab Specialisation — Full Body, Week 1 Day 4 (Intermediate)
Ab Specialisation — Full Body, Week 2 Day 4 (Advanced)
Ab Specialisation — Full Body, Week 2 Day 4 (Beginner)
Ab Specialisation — Full Body, Week 2 Day 4 (Intermediate)
Ab Specialisation — Full Body, Week 3 Day 4 (Advanced)
Ab Specialisation — Full Body, Week 3 Day 4 (Beginner)
Ab Specialisation — Full Body, Week 3 Day 4 (Intermediate)
Ab Specialisation — Full Body, Week 4 Day 4 (Advanced)
Ab Specialisation — Full Body, Week 4 Day 4 (Beginner)
Ab Specialisation — Full Body, Week 4 Day 4 (Intermediate)

What is in the block

Every session in Ab Specialisation, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.

48 sessions
4 weeks
4 days a week
Beginner / Intermediate / Advanced

Beginner16 sessions · 4 weeks

Week 1 · Day 18 exercises · 32 sets
Week 1 · Day 25 exercises · 23 sets
Week 1 · Day 38 exercises · 32 sets
Week 1 · Day 44 exercises · 19 sets
Week 2 · Day 18 exercises · 32 sets
Week 2 · Day 25 exercises · 23 sets
Week 2 · Day 38 exercises · 32 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 18 exercises · 32 sets
Week 3 · Day 25 exercises · 26 sets
Week 3 · Day 38 exercises · 32 sets
Week 3 · Day 44 exercises · 22 sets
Week 4 · Day 18 exercises · 32 sets
Week 4 · Day 25 exercises · 26 sets
Week 4 · Day 38 exercises · 32 sets
Week 4 · Day 44 exercises · 22 sets

Intermediate16 sessions · 4 weeks

Week 1 · Day 18 exercises · 32 sets
Week 1 · Day 25 exercises · 23 sets
Week 1 · Day 38 exercises · 32 sets
Week 1 · Day 44 exercises · 19 sets
Week 2 · Day 18 exercises · 32 sets
Week 2 · Day 25 exercises · 23 sets
Week 2 · Day 38 exercises · 32 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 18 exercises · 32 sets
Week 3 · Day 25 exercises · 26 sets
Week 3 · Day 38 exercises · 32 sets
Week 3 · Day 44 exercises · 22 sets
Week 4 · Day 18 exercises · 32 sets
Week 4 · Day 25 exercises · 26 sets
Week 4 · Day 38 exercises · 32 sets
Week 4 · Day 44 exercises · 22 sets

Advanced16 sessions · 4 weeks

Week 1 · Day 18 exercises · 35 sets
Week 1 · Day 25 exercises · 26 sets
Week 1 · Day 38 exercises · 35 sets
Week 1 · Day 44 exercises · 22 sets
Week 2 · Day 18 exercises · 35 sets
Week 2 · Day 25 exercises · 26 sets
Week 2 · Day 38 exercises · 35 sets
Week 2 · Day 44 exercises · 22 sets
Week 3 · Day 18 exercises · 35 sets
Week 3 · Day 25 exercises · 26 sets
Week 3 · Day 38 exercises · 35 sets
Week 3 · Day 44 exercises · 22 sets
Week 4 · Day 18 exercises · 35 sets
Week 4 · Day 25 exercises · 26 sets
Week 4 · Day 38 exercises · 35 sets
Week 4 · Day 44 exercises · 22 sets

What this block is

Ab Specialisation runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.

It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.

It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.

Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.

How you actually get it

Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.

Browse the whole library

Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.

Browse Ab Specialisation →

The rest of the Specialisation tier

Four weeks pointed at one thing, with enough around it to keep you balanced.

Browse another tier

Want ab specialisation built into a plan?

You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.

Build my plan

The 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.