Trap Specialisation
Four weeks pointed at one thing. Trap twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Trap Specialisation workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Neck Traps24 sessions · 96 main slots View group
- Traps: 48 main slots
- Neck: 48 main slots
- Barbell Jump Shrug
- Lying Face Up Plate Neck Resistance
- Lying Face Down Plate Neck Resistance
- Band Shrug
- Barbell Back Wide Shrug
24 workouts
- Trap Specialisation — Neck and Traps, Week 1 Day 1 (Advanced)
- Trap Specialisation — Neck and Traps, Week 1 Day 1 (Beginner)
- Trap Specialisation — Neck and Traps, Week 1 Day 1 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 1 Day 3 (Advanced)
- Trap Specialisation — Neck and Traps, Week 1 Day 3 (Beginner)
- Trap Specialisation — Neck and Traps, Week 1 Day 3 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 2 Day 1 (Advanced)
- Trap Specialisation — Neck and Traps, Week 2 Day 1 (Beginner)
- Trap Specialisation — Neck and Traps, Week 2 Day 1 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 2 Day 3 (Advanced)
- Trap Specialisation — Neck and Traps, Week 2 Day 3 (Beginner)
- Trap Specialisation — Neck and Traps, Week 2 Day 3 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 3 Day 1 (Advanced)
- Trap Specialisation — Neck and Traps, Week 3 Day 1 (Beginner)
- Trap Specialisation — Neck and Traps, Week 3 Day 1 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 3 Day 3 (Advanced)
- Trap Specialisation — Neck and Traps, Week 3 Day 3 (Beginner)
- Trap Specialisation — Neck and Traps, Week 3 Day 3 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 4 Day 1 (Advanced)
- Trap Specialisation — Neck and Traps, Week 4 Day 1 (Beginner)
- Trap Specialisation — Neck and Traps, Week 4 Day 1 (Intermediate)
- Trap Specialisation — Neck and Traps, Week 4 Day 3 (Advanced)
- Trap Specialisation — Neck and Traps, Week 4 Day 3 (Beginner)
- Trap Specialisation — Neck and Traps, 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
- Band Pullthrough
- Barbell Box Squat
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Curtsy Lunges
12 workouts
- Trap Specialisation — Lower Body, Week 1 Day 2 (Advanced)
- Trap Specialisation — Lower Body, Week 1 Day 2 (Beginner)
- Trap Specialisation — Lower Body, Week 1 Day 2 (Intermediate)
- Trap Specialisation — Lower Body, Week 2 Day 2 (Advanced)
- Trap Specialisation — Lower Body, Week 2 Day 2 (Beginner)
- Trap Specialisation — Lower Body, Week 2 Day 2 (Intermediate)
- Trap Specialisation — Lower Body, Week 3 Day 2 (Advanced)
- Trap Specialisation — Lower Body, Week 3 Day 2 (Beginner)
- Trap Specialisation — Lower Body, Week 3 Day 2 (Intermediate)
- Trap Specialisation — Lower Body, Week 4 Day 2 (Advanced)
- Trap Specialisation — Lower Body, Week 4 Day 2 (Beginner)
- Trap 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
- Lats: 12 main slots
- Hamstrings: 12 main slots
- Dumbbell Swings
- Assisted Bulgarian Split Squat
- Chained Barbell Front Squats To A Bench
- Barbell Full Squat Back
- Zercher Squat
12 workouts
- Trap Specialisation — Full Body, Week 1 Day 4 (Advanced)
- Trap Specialisation — Full Body, Week 1 Day 4 (Beginner)
- Trap Specialisation — Full Body, Week 1 Day 4 (Intermediate)
- Trap Specialisation — Full Body, Week 2 Day 4 (Advanced)
- Trap Specialisation — Full Body, Week 2 Day 4 (Beginner)
- Trap Specialisation — Full Body, Week 2 Day 4 (Intermediate)
- Trap Specialisation — Full Body, Week 3 Day 4 (Advanced)
- Trap Specialisation — Full Body, Week 3 Day 4 (Beginner)
- Trap Specialisation — Full Body, Week 3 Day 4 (Intermediate)
- Trap Specialisation — Full Body, Week 4 Day 4 (Advanced)
- Trap Specialisation — Full Body, Week 4 Day 4 (Beginner)
- Trap Specialisation — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Trap 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 14 exercises · 17 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 34 exercises · 17 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 17 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 34 exercises · 17 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 21 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 21 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 21 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 21 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 17 sets
- Week 1 · Day 25 exercises · 23 sets
- Week 1 · Day 34 exercises · 17 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 14 exercises · 17 sets
- Week 2 · Day 25 exercises · 23 sets
- Week 2 · Day 34 exercises · 17 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 14 exercises · 21 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 21 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 21 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 21 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 14 exercises · 21 sets
- Week 1 · Day 25 exercises · 26 sets
- Week 1 · Day 34 exercises · 21 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 14 exercises · 21 sets
- Week 2 · Day 25 exercises · 26 sets
- Week 2 · Day 34 exercises · 21 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 14 exercises · 21 sets
- Week 3 · Day 25 exercises · 26 sets
- Week 3 · Day 34 exercises · 21 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 14 exercises · 21 sets
- Week 4 · Day 25 exercises · 26 sets
- Week 4 · Day 34 exercises · 21 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Trap 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.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
Browse another tier
Want trap 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.