Tier · When one thing needs the work
Specialisation
Four weeks pointed at one thing, with enough around it to keep you balanced.
- 18Categories
- 862Distinct sessions
- 4Weeks per block
- 0Repeated sessions
The 18 categories
Every one is a complete block, not a single session. Open one to see how it runs, then take it to Pete and he will fit it to you.
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Start herePopular
CoreReal core work — bracing, flexion, rotation and the anti-rotation nobody does
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Popular
Ab SpecialisationFour weeks pointed at one thing
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Bring-up block
Adductors and AbductorsFour weeks pointed at one thing
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Deepest pool
Arms and ShouldersDelts and arms twice a week, with enough around them to stay balanced
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Bring-up block
Back SpecialisationFour weeks pointed at one thing
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Bring-up block
Bicep SpecialisationFour weeks pointed at one thing
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Bring-up block
Chest SpecialisationFour weeks pointed at one thing
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Popular
Core with KitAb wheel, hanging work and the stability ball
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Bring-up block
Forearm and GripFour weeks pointed at one thing
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Bring-up block
Glute SpecialisationFour weeks pointed at one thing
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Bring-up block
Hamstring SpecialisationFour weeks pointed at one thing
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Bring-up block
Lower Back and ErectorsFour weeks pointed at one thing
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Bring-up block
Mid Back SpecialisationFour weeks pointed at one thing
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Bring-up block
Oblique SpecialisationFour weeks pointed at one thing
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Bring-up block
Quad SpecialisationFour weeks pointed at one thing
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Deepest pool
Shoulder SpecialisationFour weeks pointed at one thing
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Small & honest
Trap SpecialisationFour weeks pointed at one thing
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Bring-up block
Tricep SpecialisationFour weeks pointed at one thing
The other 9 tiers
Six questions and Pete does the rest
Tell him the days you can train, the kit you have and what you want to happen. He picks the block, tailors it and signs it off — you do not assemble anything yourself.
Build my planSession counts on this page are counted from the live library, excluding anything retired. See the whole library.