Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 1 each week.

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Seated machine shoulder press

Target: Shoulders

Seated cable row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• You can use this exercise to work on your rowing before hitting the cable machine.

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 1 workouts feeling fresh.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell plank drag

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – High plank hold:

• Holding a high plank will still work your core and shoulders.

Dumbbell sit-up + press

Target: Abdominals, shoulders

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.

Side plank + leg raise

Target: Core (obliques), abductors

Modification:

• To regress, place your knee on the ground.