Specialisation · Small & honest
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 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 236 movements in these sessions
- Abdominal Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- All Fours Quad Stretch
- Alternating Barbell Lunges
- Alternating Barbell Side Lunges
- Alternating Dumbbell Chest Press
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- 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 Shoulder Flexor Stretch
- Assisted Bulgarian Split Squat
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Kneeling Lat Pulldown
- Band Kneeling Lat Pulldown (Alternate View)
- Band Pullthrough
- Band Shrug
- Barbell Back Wide Shrug
- Barbell Box Squat
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Curtsy Lunges
- Barbell Decline Shrug
- Barbell Front Chest Lunges
- Barbell Front Lunges with Small Pause
- Barbell Front Squats Clean Grip
- Barbell Front Squats Cross Grip
- Barbell Front Squats To A Bench Clean Grip
- Barbell Full Squat Back
- Barbell Full Zercher Squat
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Jump Shrug
- Barbell Lunges
- Barbell Normal Stance Full Squat
- barbell overhead alternating reverse lunges
- barbell overhead reverse lunges
- Barbell Overhead Shrug
- Barbell Pause Lunge
- barbell pause squats
- Barbell Reverse Deadlift
- Barbell Shrugs
- Barbell Shrugs Behind The Back
- Barbell Single Leg Split Squat
- Barbell Split Squat
- Barbell Squat Back
- Barbell Squat to Grass
- Barbell Step Up Balance on Box
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Behind Head Chest Stretch
- Belly Twist
- Bent Arm Chest Stretch
- Bicycling - Stationary
- Bodyweight Feet Elevated Figure Four Glute Bridge
- Bodyweight Hip Thrust
- Bodyweight Standing Shrug
- Bridge (Beginner)
- Bridge (Intermediate)
- Butterfly Yoga Pose
- Cable 30 Degree Shrug
- Cable Assisted Inverse Leg Curl
- Cable Hamstring Curl
- Cable Shrugs
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Chained Barbell Front Squats To A Bench
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Chin Up Reverse Close Grip
- Chin Up Reverse Wide Grip
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- 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
- Crouching Heel Back Calf Stretch
- Decline Dumbbell Chest Press
- Dumbbell Bench Press
- Dumbbell Bulgarian Box Split Squat
- Dumbbell Decline Shrug
- Dumbbell Figure Four Hip Thrust
- Dumbbell Goblet Good Morning
- Dumbbell Hip Thrust
- Dumbbell Incline Shrug
- Dumbbell Lying 30 Degree Shrug
- Dumbbell Lying Silverback Shrug
- Dumbbell Rear Full Shrugs
- Dumbbell Romanian Deadlifts
- Dumbbell Shrugs
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Staggered Glute Bridge
- Dumbbell Straight Leg Deadlift
- Dumbbell Swings
- Dynamic Back Stretch
- Dynamic Leg Swing
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Extension and Inclination Neck Stretch
- Feet Together Barbell Squats
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Glute Stretch - One Knee To Chest
- Good Mornings
- Good Mornings Dumbbells
- Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength Iso-Lateral Leg Curl Alternating Legs
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Jefferson Squat
- Kettlebell Briefcase Deadlifts
- Kettlebell Glute Bridge
- Kettlebell Hip Thrusts
- Kettlebell Incline Shrug
- Kettlebell Shrug
- Kettlebell Silverback Shrug
- Kettlebell Single Leg Hip Thrust
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Split Squat
- Kettlebell Squats
- Kettlebell Staggered Deadlift
- Kettlebell Suitcase Squat
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Leg Curl Machine
- Landmine Chest Press
- Landmine Hack Squat
- Lat Pull Down Close Grip
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings 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
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Good Morning
- Plate Good Morning Anterior
- Plate Overhead Shrug
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Glute Bridge
- Resistance Band Hip Thrusts on Knees
- Resistance Band One Leg Glute Bridge
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Leg Curl
- Seated Shoulder Flexor Depressor Retractor Stretch
- 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 Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Leg Dumbbell Deadlifts
- Single Leg Kettlebell Deadlifts
- Single Leg Romanian Deadlift Dumbbell
- Single-Leg Lying Hamstring Curl
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Standing Adductor Stretch
- 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 Wide Knee Adductor Stretch
- Static Barbell Side Split Squats
- Stiff Leg Dumbbell Deadlifts
- Trap Bar Shrug
- Upward Stretch
- V Bar Pulldowns
- V-Bar Pullup
- Wide Grip Lat Pulldown
- Wide Grip Pull Ups
- Wide Stance Dumbbell Romanian Deadlifts
- Wide-Grip Barbell Bench Press
- Zercher Squat
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
WORKOUT ANIMATIONBarbell Jump Shrug
- 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
WORKOUT ANIMATIONBand Pullthrough
- 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
WORKOUT ANIMATIONDumbbell Swings
- 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.
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 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.