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Specialisation training in the Pete Gawtry Fitness library
Tier · When one thing needs the work

Specialisation

Four weeks pointed at one thing, with enough around it to keep you balanced.

  • 18Categories
  • 864Distinct sessions
  • 4Weeks per block
  • 0Repeated sessions
See the 18 categories ↓

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.

See the movements

Movements from Core, Ab Specialisation, Adductors and Abductors, Arms and Shoulders, Back Specialisation and Bicep Specialisation, playing as they play inside your app. The board moves through this tier a category at a time.

Movements shown from the Specialisation tier
  • 45 Degree Bicycle Twist Knee to Elbow
  • 45 Degree Hyperextension (Arms in Front of Chest)
  • Abdominal Crunches with Hold
  • Agility Ladder Advanced Hop Position
  • Air Twisting Crunch
  • Alternate Arm Leg Plank Hold
  • Alternate Biceps Curl Resistance Band
  • Alternate Single Leg Raise Plank
  • Alternate Superman
  • Alternating Biceps Hammer Curl Resistance Band
  • Alternating Hamstring Curl
  • Archer Pull Up
  • Archer Step Back
  • Arm Rotation Knee Lift
  • Arm Swing Side to Side
  • Arms Lateral Raise and Rotation Up
  • Arnold Press Cable Resistance Band Standing
  • Around the World Superman Hold
  • Back Squeeze
  • Band Bent-Over Row
  • Band Close-Grip Biceps Curl
  • Band Concentration Curl
  • Band Cross Body One Arm Chest Press
  • Band Decline Sit Up
  • Band Face Pull
  • Band Fixed Back Underhand Pulldown
  • Band Front Face Pull
  • Band High Fly
  • Band Incline Triceps Extension
  • Band Kneeling Preacher Curl
  • Band Leg Press
  • Band Low Alternate Chest Press
  • Band Pullthrough
  • Band Pushdown Both Arms
  • Band Standing Leg Curl
  • Banded Abductors
  • Banded Feet Elevated Hip Thrusters
  • Barbell Curtsey Lunge
  • Barbell Front Chest Bench Squat
  • Barbell Incline Shoulders Press
  • Barbell Kneeling Squat
  • Barbell Lateral Lunge
  • Barbell Meadows Row
  • Barbell Pullover to Triceps Extension
  • Barbell Spoto Press
  • Barbell Straight Leg Deadlift
  • Bench Dip (Knees Bent)
  • Bench Dip on Floor
  • Bench Pull-Ups
  • Bench Triceps Dip Leg Curls
  • Bird Dog
  • Bodyweight Svend Press
  • BOSU - Crunches
  • Butt Kick with Row
  • Cable Lat Prayer
  • Cable Pallof Press
  • Cable Pullovers Bar Attachment
  • Cable Russian Twists
  • Cable Single Leg Deadlift
  • Cable Twist (Up-Down)
  • Cable Underhand Pulldown Wide Grips
  • Cat Stretch
  • Chest Lift with Rotation
  • Chest Stretch
  • Copenhagen Plank
  • Cossack Squat Stretch
  • Cross Body Lat Stretch - Against A Wall
  • Deficit Hex Bar Deadlift From Handles
  • Dumbbell Alternate Bench Press (High Start)
  • Dumbbell Cossack Squats
  • Dumbbell Elbow Side Plank
  • Dumbbell Hand Side Plank
  • Dumbbell Lying Pronation
  • Dumbbell One Arm Row (Rack Support)
  • Dumbbell Rear Full Shrugs
  • Dumbbell Side Lunge Single Leg
  • Dumbbell Single Leg Single Arm Deadlift
  • Dumbbell Squats to Shoulder Press
  • Exercise Ball One Legged Diagonal Kick Hamstring Curl
  • EZ Bar Seated Wrist Curl
  • Farmer's Walk
  • Good Morning Resistance Band
  • Hyperextensions
  • Inverted Row with Straps
  • Landmine Goblet Lateral Lunge
  • Lying Face Up Neck Resistance
  • Pallof Press
  • Plank Lunges
  • Plate Pinch Grip Deadlift
  • Pull Up Normal Grip
  • Reverse Grip EZ Bar bicep curls (Wide)
  • Seated Leg Extension (Alternating Legs)
  • Seated Wrist Curls Palms Down
  • Stability Ball Abdominal Twist
  • Standing Rear Delt Flyes Head Against Bench
  • Standing Toe Raised Calf Stretch
  • Static Bodyweight Lunges
  • Wrist Curls Over A Bench Palms Down

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.

Browse the whole library →

The other 8 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 plan

Session counts on this page are counted from the live library, excluding anything retired. See the whole library.