Specialisation · Bring-up block
Adductors and Abductors
Four weeks pointed at one thing. Adductors and Abductors twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Adductors and Abductors 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 226 movements in these sessions
- Abdominal Stretch
- Abductor Machine
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternating Dumbbell Chest Press
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Ankle Circles
- Archer Step Back
- 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 Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Chin-Up on a Bench
- Assisted Pull Up Normal Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Cross Abduction
- Band Fixed Back Underhand Pulldown
- Band Horizontal Shrug
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling One Arm Pull Down
- Banded Hip Abductions
- Banded Hip Adductions
- Banded Monster Walks
- Barbell Bench Press Incline
- Barbell Bulgarian Split Squat
- Barbell Front Chest Squat
- Barbell Front Squats Clean Grip
- Barbell Front Squats To A Bench Clean Grip
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Inclined Bench Press
- Barbell Jefferson Split Squat
- Barbell Lateral Lunge
- Barbell Narrow Stance Squat
- Barbell Pause Incline Bench Press
- Barbell Reverse Deadlift
- Barbell Squats
- Barbell Squats (Low Bar)
- Barbell Staggered Deadlift
- Barbell Standing Close Grip Military Press
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Leg Side Kick (Kneeling)
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable Bent Over Reverse Grip Row
- Cable Bent Over Row
- Cable Palm Rotational Row
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chin Up
- Chin Up Reverse Wide Grip
- Chin Ups
- Cobra Full Push Up
- Cobra Push Up
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Arnold Press
- Dumbbell Bench Press
- Dumbbell Bulgarian Split Squats
- Dumbbell Decline Alternate Bench Press
- Dumbbell Goblet Split Squat Front Foot Elevated
- Dumbbell Side Lunge Single Leg
- Dumbbell Side Squat Side to Side
- Dumbbell Standing Hip Abduction
- Dumbbell Straight Leg Deadlift
- Dumbbell Swings
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Seated Quad Stretch
- EZ Bar Seated Close Grip Shoulder Press
- Flat Dumbbell Chest Press
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Kettlebell
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Incline Dumbbell Chest Press
- Inverted Row with Straps
- Jefferson Squat
- Kettlebell Briefcase Deadlifts
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Lateral Lunge
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Sumo Squat
- Kettlebell Sumo Squat Off Stepbox
- Kettlebell Sumo Squats
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine Chest Press
- Landmine Goblet Lateral Lunge
- Landmine Lateral Lunge
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Pulldown
- Lat Stretch
- Lateral Sled Drag
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Middle Back Stretch
- Narrow Flat Dumbbell Chest Press
- Narrow Grip Incline Barbell Bench Press
- Narrow Incline Dumbbell Chest Press
- Neutral Grip Decline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Pulldown Row (High Row)
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band - Cable Row
- Resistance Band Lying Abduction
- Resistance Band Lying Bent Knee Hip Abduction
- Resistance Band Seated Bent Knee Abduction
- Resistance Band Seated Hip Abduction
- Resistance Band Standing Balance Hip Abduction
- Reverse Grip Lat Pull Down
- Reverse Shoulder Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Arnold Press
- Seated Dumbbell Shoulder Press
- Seated Figure Four with Twist Glute Stretch
- Seated Resistance Band - Cable Rows
- Seated Row (Cable Row)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Shoulder Press (Barbell)
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Side Lying Leg Lift Right
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Dumbbell Shoulder Press
- Sitting Leg Resting Glute Stretch
- Skipping
- Standing Adductor Stretch
- Standing Barbell Shoulder Press
- Standing Dumbbell Shoulder Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Side Leg Raises
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Standing Wide Knee Adductor Stretch
- Stiff Leg Dumbbell Deadlifts
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Sumo Squat in Between Legs Resistance Band
- Sumo Squat Over Shoulder Resistance Band
- Suspension Trainer with Grips Inverted Row on Floor
- Suspension Trainer with Grips Pull-Up
- Triceps Light Stretch
- Upward Stretch
- V Bar Pulldowns
- Wide Grip Lat Pulldown
- Wide Grip Pull Ups
- Wide-Grip Barbell Bench Press
Adductors and Abductors workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Adductors24 sessions · 96 main slots View group
- Adductors: 48 main slots
- Abductors: 48 main slots
WORKOUT ANIMATIONLateral Sled Drag
- Lateral Sled Drag
- Band Cross Abduction
- Banded Hip Adductions
- Barbell Lateral Lunge
- Bent Leg Side Kick (Kneeling)
24 workouts
- Adductors and Abductors — Week 1 Day 1 (Advanced)
- Adductors and Abductors — Week 1 Day 1 (Beginner)
- Adductors and Abductors — Week 1 Day 1 (Intermediate)
- Adductors and Abductors — Week 1 Day 3 (Advanced)
- Adductors and Abductors — Week 1 Day 3 (Beginner)
- Adductors and Abductors — Week 1 Day 3 (Intermediate)
- Adductors and Abductors — Week 2 Day 1 (Advanced)
- Adductors and Abductors — Week 2 Day 1 (Beginner)
- Adductors and Abductors — Week 2 Day 1 (Intermediate)
- Adductors and Abductors — Week 2 Day 3 (Advanced)
- Adductors and Abductors — Week 2 Day 3 (Beginner)
- Adductors and Abductors — Week 2 Day 3 (Intermediate)
- Adductors and Abductors — Week 3 Day 1 (Advanced)
- Adductors and Abductors — Week 3 Day 1 (Beginner)
- Adductors and Abductors — Week 3 Day 1 (Intermediate)
- Adductors and Abductors — Week 3 Day 3 (Advanced)
- Adductors and Abductors — Week 3 Day 3 (Beginner)
- Adductors and Abductors — Week 3 Day 3 (Intermediate)
- Adductors and Abductors — Week 4 Day 1 (Advanced)
- Adductors and Abductors — Week 4 Day 1 (Beginner)
- Adductors and Abductors — Week 4 Day 1 (Intermediate)
- Adductors and Abductors — Week 4 Day 3 (Advanced)
- Adductors and Abductors — Week 4 Day 3 (Beginner)
- Adductors and Abductors — Week 4 Day 3 (Intermediate)
02 Upper12 sessions · 48 main slots View group
- Chest: 12 main slots
- Lats: 12 main slots
- Shoulders: 12 main slots
- Middle Back: 12 main slots
WORKOUT ANIMATIONAssisted Chin-Up on a Bench
- Assisted Chin-Up on a Bench
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling One Arm Pull Down
12 workouts
- Adductors and Abductors — Upper Body, Week 1 Day 2 (Advanced)
- Adductors and Abductors — Upper Body, Week 1 Day 2 (Beginner)
- Adductors and Abductors — Upper Body, Week 1 Day 2 (Intermediate)
- Adductors and Abductors — Upper Body, Week 2 Day 2 (Advanced)
- Adductors and Abductors — Upper Body, Week 2 Day 2 (Beginner)
- Adductors and Abductors — Upper Body, Week 2 Day 2 (Intermediate)
- Adductors and Abductors — Upper Body, Week 3 Day 2 (Advanced)
- Adductors and Abductors — Upper Body, Week 3 Day 2 (Beginner)
- Adductors and Abductors — Upper Body, Week 3 Day 2 (Intermediate)
- Adductors and Abductors — Upper Body, Week 4 Day 2 (Advanced)
- Adductors and Abductors — Upper Body, Week 4 Day 2 (Beginner)
- Adductors and Abductors — Upper Body, Week 4 Day 2 (Intermediate)
03 Full Body12 sessions · 48 main slots View group
- Quadriceps: 12 main slots
- Chest: 12 main slots
- Lats: 12 main slots
- Hamstrings: 12 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Barbell Bulgarian Split Squat
- Barbell Front Squats To A Bench Clean Grip
- Barbell Front Chest Squat
- Barbell Squats
12 workouts
- Adductors and Abductors — Full Body, Week 1 Day 4 (Advanced)
- Adductors and Abductors — Full Body, Week 1 Day 4 (Beginner)
- Adductors and Abductors — Full Body, Week 1 Day 4 (Intermediate)
- Adductors and Abductors — Full Body, Week 2 Day 4 (Advanced)
- Adductors and Abductors — Full Body, Week 2 Day 4 (Beginner)
- Adductors and Abductors — Full Body, Week 2 Day 4 (Intermediate)
- Adductors and Abductors — Full Body, Week 3 Day 4 (Advanced)
- Adductors and Abductors — Full Body, Week 3 Day 4 (Beginner)
- Adductors and Abductors — Full Body, Week 3 Day 4 (Intermediate)
- Adductors and Abductors — Full Body, Week 4 Day 4 (Advanced)
- Adductors and Abductors — Full Body, Week 4 Day 4 (Beginner)
- Adductors and Abductors — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Adductors and Abductors, 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.
Beginner16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 18 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 34 exercises · 18 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 18 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 34 exercises · 18 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 18 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 34 exercises · 18 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 18 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 34 exercises · 18 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 18 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 34 exercises · 18 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 18 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 34 exercises · 18 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 18 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 34 exercises · 18 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 18 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 34 exercises · 18 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 22 sets
- Week 1 · Day 24 exercises · 22 sets
- Week 1 · Day 34 exercises · 22 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 14 exercises · 22 sets
- Week 2 · Day 24 exercises · 22 sets
- Week 2 · Day 34 exercises · 22 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 14 exercises · 22 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 34 exercises · 22 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 22 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 34 exercises · 22 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Adductors and Abductors 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.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
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Want adductors and abductors 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 planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.