8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99Muscle
Traps & mid back exercises
39 exercises that target the traps & mid back as the main muscle and 54 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Horizontal Pull 19
Bent-Over Barbell Row
Lats, Traps & mid back
Seated Cable Row
Lats, Traps & mid back
Band Pull-Apart
Shoulders, Traps & mid back
Alternating Renegade Row
Traps & mid back
Landmine T-Bar Row
Traps & mid back
Bent-Over Dumbbell Row
Traps & mid back
Bodyweight Bar Row
Traps & mid back
Chest-Supported Incline Dumbbell Row
Traps & mid back
Inverted Row
Traps & mid back
Chest-Supported T-Bar Row
Traps & mid back
One-Arm Dumbbell Row
Traps & mid back
One-Arm Kettlebell Row
Traps & mid back
Meadows Row (One-Arm Landmine Row)
Traps & mid back
Reverse-Grip Barbell Row
Traps & mid back
Seated One-Arm Cable Row
Traps & mid back
Suspension Trainer Row (TRX)
Traps & mid back
T-Bar Row with V-Handle
Traps & mid back
Two-Arm Kettlebell Row
Traps & mid back
TRX Inverted Row
Lats, Traps & mid back
Shoulder Rotation 1
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Olympic Lifts 1
Carry 1
Vertical Pull 5
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Push & Drag 1
Shrug & High Pull 8
Mobility 3
Also work the traps & mid back 54
Conventional Deadlift
Hamstrings, Glutes, Lower back
Standing Military Press
Shoulders
Wide-Grip Lat Pulldown
Lats
Dumbbell Lateral Raise
Shoulders
Pull-Up
Lats
Band Reverse Fly
Shoulders
Barbell Rear Delt Row
Shoulders
Bent-Over Low Cable Rear Delt Raise
Shoulders
Seated Cable Lateral Raise
Shoulders
Cuban Press
Shoulders
Dumbbell Scaption
Shoulders
One-Arm Kettlebell Snatch
Shoulders
Front-to-Lateral Raise
Shoulders
Double Kettlebell Clean
Shoulders
Barbell Upright Row
Shoulders
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Band-Assisted Pull-Up
Lats
Chin-Up
Lats
Close-Grip Lat Pulldown
Lats
Cross-Body Dual-Cable Lat Pulldown
Lats
Gironda Sternum Chin-Up
Lats
Week-by-week training programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 2 sessions/wk
Pulling and grip for climbing
More pulling and finger strength, stable shoulders on lock-offs and a core that keeps your feet on the wall.
€19.99See program
Buy · €19.998 weeks · 2 sessions/wk
Dryland strength for swimmers
A more powerful pull, healthy shoulders and a core that transfers leg drive.
€19.99See program
Buy · €19.99