Specialisation · Bring-up block
Hamstring Specialisation
Four weeks pointed at one thing. Hamstring twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Hamstring 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 213 movements in these sessions
- Above Head Chest Stretch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- All Fours Quad Stretch
- Alternate Standing Neutral Grip Dumbbell Shoulder Press
- Alternating Dumbbell Chest Press
- Alternating Dumbbell Floor Press
- Alternating Hamstring Curl
- Alternating Hamstring Curl with Punch
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Alternating Seated Dumbbell Shoulder Press
- Ankle Circles
- Archer Pull Up
- 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
- Arnold Press Dumbbell
- 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
- Assisted Pull Up Wide Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Band Fixed Back Underhand Pulldown
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling One Arm Pull Down
- Band Romanian Deadlift
- Band Standing Leg Curl
- Barbell Bench Press Incline
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Inclined Bench Press
- Barbell Pause Incline Bench Press
- barbell pause squats
- Barbell Seated Military Press
- Barbell Single Leg Split Squat
- Barbell Split Squat
- Barbell Squat to Grass
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Zercher Good Morning
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Bodyweight Lying Leg Curl
- Bodyweight Single Leg Deadlift
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Assisted Inverse Leg Curl
- Cable Bent Over Reverse Grip Row
- Cable Hamstring Curl
- Cable Low Seated Row
- Cable One Arm Bent Over Row
- Cable Palm Rotational Row
- Cable Single Leg Deadlift
- Chained Barbell Front Squats To A Bench
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chin Up
- Chin Up Reverse Wide Grip
- Chin-Up (Isometric and Negative)
- Close-Reverse Grip Chin-Up
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Commando Pull-Up
- Core Stretch
- Corner Wall Chest 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 Bulgarian Box Split Squat
- Dumbbell Chest Press Incline Bench
- Dumbbell Decline Alternate Bench Press
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell Romanian Deadlifts
- Dumbbell Standing Overhead Press
- Dumbbell Straight Leg Deadlift
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- EZ Bar Seated Close Grip Shoulder Press
- Feet Together Barbell Squats
- Flat Dumbbell Chest Press
- Foam Roll Upper Back
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Glute Stretch - One Knee To Chest
- Good Morning Resistance Band
- Good Mornings Barbell
- Good Mornings Dumbbells
- Good Mornings Kettlebell
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hamstring Curls On Exercise Ball
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Incline Dumbbell Chest Press
- Inverted Row with Straps
- Kettlebell Briefcase Deadlifts
- Kettlebell Split Squat
- Kettlebell Squats
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Suitcase Squat
- Knee Circles
- Kneeling Leg Curl Machine
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Curls
- Lying Hamstring Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- 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
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Plate Single Leg Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Pulldown Row (High Row)
- Resistance Band - Cable Row
- Resistance Band Leg Curl
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Seated Arnold Press
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Normal Grip Row Machine
- Seated Row (Cable Row)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Side Lying Floor Stretch
- Single Arm Cable Row Left
- Single Arm Cable Row Right
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Standing Dumbbell Shoulder Press
- Single Leg Dumbbell Deadlifts
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlifts Right Cable Resistance Band
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Standing Dumbbell Alternate Shoulder Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Static Barbell Side Split Squats
- Stiff Leg Dumbbell Deadlifts
- Straight Bar Bench Mid Rows
- Straight Bar Cable Pull Down
- Suspension Trainer with Grips Inverted Row on Floor
- Suspension Trainer with Grips Straight Hip Leg Curl
- Triceps Light Stretch
- TRX Hamstring Curls
- Underhand Cable Pulldowns
- V Bar Pulldowns
- V-Bar Pullup
- Wide Grip Lat Pulldown
- Wide Grip Pull Ups
- Wide Stance Dumbbell Romanian Deadlifts
- Wide-Grip Barbell Bench Press
Hamstring Specialisation workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Hams24 sessions · 120 main slots View group
- Hamstrings: 120 main slots
WORKOUT ANIMATIONAir Swing Running
- Air Swing Running
- Alternating Hamstring Curl
- Alternating Hamstring Curl with Punch
- Band Standing Leg Curl
- Bodyweight Lying Leg Curl
24 workouts
- Hamstring Specialisation — Hamstrings, Week 1 Day 1 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 1 Day 1 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 1 Day 1 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 1 Day 3 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 1 Day 3 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 1 Day 3 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 2 Day 1 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 2 Day 1 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 2 Day 1 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 2 Day 3 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 2 Day 3 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 2 Day 3 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 3 Day 1 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 3 Day 1 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 3 Day 1 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 3 Day 3 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 3 Day 3 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 3 Day 3 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 4 Day 1 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 4 Day 1 (Beginner)
- Hamstring Specialisation — Hamstrings, Week 4 Day 1 (Intermediate)
- Hamstring Specialisation — Hamstrings, Week 4 Day 3 (Advanced)
- Hamstring Specialisation — Hamstrings, Week 4 Day 3 (Beginner)
- Hamstring Specialisation — Hamstrings, 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 Normal Width Reverse Grip
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin-Up on a Bench
- Assisted Pull Up Normal Grip
- Band Kneeling Lat Pulldown (Alternate View)
- Band Kneeling One Arm Pull Down
12 workouts
- Hamstring Specialisation — Upper Body, Week 1 Day 2 (Advanced)
- Hamstring Specialisation — Upper Body, Week 1 Day 2 (Beginner)
- Hamstring Specialisation — Upper Body, Week 1 Day 2 (Intermediate)
- Hamstring Specialisation — Upper Body, Week 2 Day 2 (Advanced)
- Hamstring Specialisation — Upper Body, Week 2 Day 2 (Beginner)
- Hamstring Specialisation — Upper Body, Week 2 Day 2 (Intermediate)
- Hamstring Specialisation — Upper Body, Week 3 Day 2 (Advanced)
- Hamstring Specialisation — Upper Body, Week 3 Day 2 (Beginner)
- Hamstring Specialisation — Upper Body, Week 3 Day 2 (Intermediate)
- Hamstring Specialisation — Upper Body, Week 4 Day 2 (Advanced)
- Hamstring Specialisation — Upper Body, Week 4 Day 2 (Beginner)
- Hamstring Specialisation — 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 ANIMATIONChained Barbell Front Squats To A Bench
- Chained Barbell Front Squats To A Bench
- Static Barbell Side Split Squats
- Barbell Single Leg Split Squat
- Barbell Split Squat
- Barbell Squat to Grass
12 workouts
- Hamstring Specialisation — Full Body, Week 1 Day 4 (Advanced)
- Hamstring Specialisation — Full Body, Week 1 Day 4 (Beginner)
- Hamstring Specialisation — Full Body, Week 1 Day 4 (Intermediate)
- Hamstring Specialisation — Full Body, Week 2 Day 4 (Advanced)
- Hamstring Specialisation — Full Body, Week 2 Day 4 (Beginner)
- Hamstring Specialisation — Full Body, Week 2 Day 4 (Intermediate)
- Hamstring Specialisation — Full Body, Week 3 Day 4 (Advanced)
- Hamstring Specialisation — Full Body, Week 3 Day 4 (Beginner)
- Hamstring Specialisation — Full Body, Week 3 Day 4 (Intermediate)
- Hamstring Specialisation — Full Body, Week 4 Day 4 (Advanced)
- Hamstring Specialisation — Full Body, Week 4 Day 4 (Beginner)
- Hamstring Specialisation — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Hamstring 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.
Beginner16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 23 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 35 exercises · 23 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 15 exercises · 23 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 35 exercises · 23 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 15 exercises · 22 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 22 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 22 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 23 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 23 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 35 exercises · 23 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 15 exercises · 22 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 35 exercises · 22 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 15 exercises · 22 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 23 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 23 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 23 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 25 sets
- Week 1 · Day 24 exercises · 22 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 24 exercises · 22 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 15 exercises · 24 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 24 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 24 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 25 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Hamstring 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.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
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Browse another tier
Want hamstring 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 planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.