Body · 41 training options

Traps

41 matching training options

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Exercises

Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Clean & Jerk
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps
Barbell Front Rack Carry
Core, Glutes, Quads, Shoulders, Traps, Upper Back
Barbell Overhead Carry
Core, Glutes, Legs, Shoulders, Traps, Triceps
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Overhead Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Power Jerk
Core, Glutes, Quads, Shoulders, Traps, Triceps
Barbell Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Deadlift to High Pull
Core, Glutes, Hamstrings, Shoulders, Traps
Dumbbell Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Suitcase Deadlift to March
Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Landmine Rotational Clean
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps
Landmine Rotational Clean & Press
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

Workouts

15 min · Beginner
15-Minute Core and Carry
Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.
Includes traps in linked exercises
20 min · Beginner
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
Includes traps in linked exercises
30 min · Beginner
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Includes traps in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes traps in linked exercises
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Includes traps in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes traps in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes traps in linked exercises
60 min · Advanced
60-Minute Olympic Lifting Power
Power cleans, push presses and front squats for athletes who want to be fast as well as strong.
Includes traps in linked exercises

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes traps in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes traps in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes traps in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes traps in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes traps in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes traps in linked sessions

Exercises

Barbell Bent-Over Row

Barbell Clean

Barbell Clean & Jerk

Barbell Front Rack Carry

Barbell Overhead Carry

Barbell Overhead Lunge

Barbell Overhead Press

Barbell Overhead Squat

Barbell Power Clean

Barbell Power Jerk

Barbell Split Jerk

Dumbbell Bent-Over Reverse Fly

Dumbbell Deadlift to High Pull

Dumbbell Hang Clean & Press

Dumbbell Seal Row

Dumbbell Snatch

Kettlebell Clean & Jerk

Kettlebell Deadlift High Pull

Kettlebell Snatch

Kettlebell Suitcase Deadlift to March

Kettlebell Suitcase March

Landmine Rotational Clean

Landmine Rotational Clean & Press

Sandbag Ground-to-Shoulder

Sandbag Shouldering to Carry

Single-Arm Dumbbell Row to Rotation

Y-Bell Snatch

Workouts

15-Minute Core and Carry

20-Minute Upper Body Pump

30-Minute Full-Body Strength

30-Minute Sandbag Strongman

45-Minute Dumbbell Fat Loss

45-Minute Upper Body Hypertrophy

60-Minute Full-Body Hypertrophy

60-Minute Olympic Lifting Power

Programmes

12-Week Half Marathon

12-Week Muscle Gain

4-Week Beginner Starter

6-Week Fat-Loss Kickstart

8-Week Strength Foundations

8-Week Weight Loss

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