Specialisation · Bring-up block
Quad Specialisation
Four weeks pointed at one thing. Quad twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Quad 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 251 movements in these sessions
- 4 Punches Side Squat
- 4 Reverse Lunge and 4 Side Taps
- 45 Degree Leg Press Narrow Stance
- Above Head Chest Stretch
- All Fours Quad Stretch
- Alternate Heel Touch Side Kick Squat
- Alternating Bodyweight Lunges
- Alternating Dumbbell Chest Press
- Alternating Dumbbell Floor Press
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Alternating Reverse Bodyweight Lunges
- 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
- 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 Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Balance Board Lateral Squat
- Ball Headlock Squat
- Band Bent-Over Row
- Band Close Grip Row
- Band Incline Row
- Band Kneeling One Arm Pull Down
- Band Leg Press
- Barbell Bench Press Incline
- Barbell Bent Over Row Pronated Grip
- Barbell Front Squat
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Incline Shoulders Press
- Barbell Inclined Bench Press
- Barbell Narrow Full Stance
- Barbell Narrow Stance Squat
- barbell overhead pause squats
- Barbell Pause Incline Bench Press
- Barbell Push Bent Over Row
- Barbell Quarter Squat
- Barbell Squats To A Bench Chained
- Barbell Standing Close Grip Military Press
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Bodyweight Full Squat with Overhead Press
- Bodyweight Lunges
- Bodyweight Overhead Squat
- Bodyweight Pulse Forward Lunge
- Bodyweight Pulse Squat Arms to Chest
- Bodyweight Squat to Front Leg
- Bodyweight Squat to Side Leg
- Bodyweight Squat to Side to Front Leg
- Bodyweight Squats Hold
- Both Arms Behind on Wall Biceps Stretch
- Bouncing Inner Thigh Tap
- Bridge (Beginner)
- Bridge (Intermediate)
- Bulgarian Split Squat Cable Resistance Band
- Burpee Squat
- Cable Narrow Chair Stand-Up
- Cable Standing Leg Extension
- 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
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Cardio Lunge
- Chair Back Lunge Left Resistance Band
- Chair Back Lunge Right Resistance Band
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chest Supported Dumbbell Rows
- Chin Ups
- 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
- Cossack Squat
- 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
- Crouching Heel Back Calf Stretch
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Diagonal Lunge
- Donkey Kicks
- Dumbbell Bench Press
- Dumbbell Chest Press Incline Bench
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Single Leg Split Squat
- Dumbbell Straight Leg Deadlift
- Dumbbell Sumo Squats
- Dumbbell Swings
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Flat Dumbbell Chest Press
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Good Mornings
- Good Mornings Barbell
- Good Mornings Dumbbells
- Good Mornings Kettlebell
- Hamstring Lying Curl Up Stretch
- High Grip Dumbbell Squats
- Hip and Quad Stretch
- Incline Dumbbell Chest Press
- Jogging
- Kettlebell Briefcase Deadlifts
- Kettlebell Goblet Squat
- Kettlebell Press Ups
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine Chest Press
- Landmine Half Kneeling Single Arm Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Squat
- Landmine T Bar Rows
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Pulldown
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leg Extension
- Leg Press
- Leg Press Machine Normal Stance
- Lever Leg Extension
- Low Sled Push
- Lunge Front Kick
- Lunge Pulses Bodyweight
- Lunging Straight Leg Calf Stretch
- Lying Bench Internal Rotation Stretch
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Lying T Bar Row
- Middle Back Stretch
- Narrow Decline Chest Press
- Narrow Flat Dumbbell Chest Press
- Narrow Grip Incline Barbell Bench Press
- Narrow Incline Dumbbell Chest Press
- Narrow Stance Bodyweight Squats
- Neutral Grip Decline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Pelvic Tilt Into Bridge
- Plate Good Morning Anterior
- Prone Bench Row Barbell Pronate Grip
- Prone Bench Row Barbell Reverse Grip
- Prone Hip Circles
- Pulldown Row (High Row)
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Reverse Bodyweight Lunges
- Reverse Grip Lat Pull Down
- Reverse Lunge Left Resistance Band
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Outdoors
- Running - Treadmill
- Scissor Lunges
- Seated Calf Stretch
- Seated Dumbbell Shoulder Press
- Seated Floor Hamstring Stretch
- Seated Leg Extension (Alternating Legs)
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Shoulder Press (Barbell)
- Seated Straight Leg Calf Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Pulldowns
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Leg 45 Degree Leg Press
- Single Leg Leg Extension
- Single-Leg High Box Squat
- Sissy Squat Bodyweight
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Bulgarian Split Squat
- Smith Machine Inverted Row
- Smith Machine Squats
- Standing Barbell Shoulder Press
- Standing Cable Hip Flexion
- Standing Dumbbell Shoulder Press
- Standing Hamstring Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Step Up on Chair Bodyweight
- Stiff Leg Dumbbell Deadlifts
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Bench Mid Rows
- Straight Bar Cable Pull Down
- Suspension Trainer with Grips Inverted Row
- Suspension Trainer with Grips Side Squat
- Triceps Light Stretch
- TRX Pistol Squats
- TRX Split Squats
- Upward Stretch
- Wide-Grip Barbell Bench Press
- Wide-Stance Barbell Squat
Quad Specialisation workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Quads24 sessions · 120 main slots View group
- Quadriceps: 120 main slots
WORKOUT ANIMATION4 Punches Side Squat
- 4 Punches Side Squat
- Skipping
- Balance Board Lateral Squat
- Bouncing Inner Thigh Tap
- Cardio Lunge
24 workouts
- Quad Specialisation — Quads, Week 1 Day 1 (Advanced)
- Quad Specialisation — Quads, Week 1 Day 1 (Beginner)
- Quad Specialisation — Quads, Week 1 Day 1 (Intermediate)
- Quad Specialisation — Quads, Week 1 Day 3 (Advanced)
- Quad Specialisation — Quads, Week 1 Day 3 (Beginner)
- Quad Specialisation — Quads, Week 1 Day 3 (Intermediate)
- Quad Specialisation — Quads, Week 2 Day 1 (Advanced)
- Quad Specialisation — Quads, Week 2 Day 1 (Beginner)
- Quad Specialisation — Quads, Week 2 Day 1 (Intermediate)
- Quad Specialisation — Quads, Week 2 Day 3 (Advanced)
- Quad Specialisation — Quads, Week 2 Day 3 (Beginner)
- Quad Specialisation — Quads, Week 2 Day 3 (Intermediate)
- Quad Specialisation — Quads, Week 3 Day 1 (Advanced)
- Quad Specialisation — Quads, Week 3 Day 1 (Beginner)
- Quad Specialisation — Quads, Week 3 Day 1 (Intermediate)
- Quad Specialisation — Quads, Week 3 Day 3 (Advanced)
- Quad Specialisation — Quads, Week 3 Day 3 (Beginner)
- Quad Specialisation — Quads, Week 3 Day 3 (Intermediate)
- Quad Specialisation — Quads, Week 4 Day 1 (Advanced)
- Quad Specialisation — Quads, Week 4 Day 1 (Beginner)
- Quad Specialisation — Quads, Week 4 Day 1 (Intermediate)
- Quad Specialisation — Quads, Week 4 Day 3 (Advanced)
- Quad Specialisation — Quads, Week 4 Day 3 (Beginner)
- Quad Specialisation — Quads, 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 Close Grip
- Assisted Pull Up Normal Grip
- Band Bent-Over Row
12 workouts
- Quad Specialisation — Upper Body, Week 1 Day 2 (Advanced)
- Quad Specialisation — Upper Body, Week 1 Day 2 (Beginner)
- Quad Specialisation — Upper Body, Week 1 Day 2 (Intermediate)
- Quad Specialisation — Upper Body, Week 2 Day 2 (Advanced)
- Quad Specialisation — Upper Body, Week 2 Day 2 (Beginner)
- Quad Specialisation — Upper Body, Week 2 Day 2 (Intermediate)
- Quad Specialisation — Upper Body, Week 3 Day 2 (Advanced)
- Quad Specialisation — Upper Body, Week 3 Day 2 (Beginner)
- Quad Specialisation — Upper Body, Week 3 Day 2 (Intermediate)
- Quad Specialisation — Upper Body, Week 4 Day 2 (Advanced)
- Quad Specialisation — Upper Body, Week 4 Day 2 (Beginner)
- Quad 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
- Hamstrings: 12 main slots
- Lats: 10 main slots
- Middle Back: 2 main slots
WORKOUT ANIMATIONDumbbell Swings
- Dumbbell Swings
- Barbell Squats To A Bench Chained
- Barbell Front Squat
- Wide-Stance Barbell Squat
- Barbell Narrow Stance Squat
12 workouts
- Quad Specialisation — Full Body, Week 1 Day 4 (Advanced)
- Quad Specialisation — Full Body, Week 1 Day 4 (Beginner)
- Quad Specialisation — Full Body, Week 1 Day 4 (Intermediate)
- Quad Specialisation — Full Body, Week 2 Day 4 (Advanced)
- Quad Specialisation — Full Body, Week 2 Day 4 (Beginner)
- Quad Specialisation — Full Body, Week 2 Day 4 (Intermediate)
- Quad Specialisation — Full Body, Week 3 Day 4 (Advanced)
- Quad Specialisation — Full Body, Week 3 Day 4 (Beginner)
- Quad Specialisation — Full Body, Week 3 Day 4 (Intermediate)
- Quad Specialisation — Full Body, Week 4 Day 4 (Advanced)
- Quad Specialisation — Full Body, Week 4 Day 4 (Beginner)
- Quad Specialisation — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Quad 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 · 23 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
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 · 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 · 23 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 · 22 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 · 24 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 · 25 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 25 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
Quad 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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Want quad 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.